Abs

Med Ball Circuit 

2 Tippin Runs
50 Jump Rope
10 Box Jumps
10 MB Slams
10 Broad Jumps
10 streamline Jumps
10 KB swings
10 KB upright row
10 calf raises
10 lunges *each leg
10 burpees
50 Jump Rope
2 tippin Runs

Group Warmup:


400 M Jog

25 M High Knees

25 M Butt Kicks

5 Pull Ups

5 Push Ups

25 M Side Shuffle

25 M Side Lunges



10-9-8-7-6-5-4-3-2-1 – Burpees – Sit ups


Backsquat 3-3-3


Front Squat 3-3-3

Long stretch/ Abs/ Yoga day!

5 Rounds:

4 chin ups

30 weighted abs

10 bent over row

100 Jump Rope

10 KB Sumo Deadlift High Pull

Warm up..Abs..Run...then..

Tabata 20 on 10 off

8 Rounds:

Push ups/Squats

6 Rounds:

Reverse lunge with knee up/ side plank with reach under while leg is raised


4 Rounds:

Tuck Jumps/air punches


Sprints in Gym in between each set of rounds

10-8-6-4

Pull ups (do jumping pull ups if you need assistance)
1 arm row in push up position
Shuttle Runs
Jerks (fast and explosive)


pilate abs 5 minutes
stretch

3 Rounds:

2 laps running

50 air squts


then....

5 Rounds:

5 tuck jumps
5 feet elevated push ups
5 broad jumps

6 Rounds timed:

8 DB thrusters

8 Bench pull ups

100 Jump Rope

1 x Balcony Run

Here is a great website for anyone interested in joining the Paleo Diet Challenge with me:

http://paleodietlifestyle.com/category/paleo-community/

It contains information about good fat vs. bad fats, crossfit, recipe ideas, snack ideas etc.

Check it out!!

8 Rounds:

Gym Sprint (suicide)

20 Mountain climbers

20 Wall Ball


Abs/push ups/planks

Stretch

Handstand work?

3 Rounds:

Tippin Run
5 DB Burpees
5 Bench (3-2-1)
10 air squat jumps
10 weighted abs
5 deadlift
5 box jumps

8 Rounds:

200 Meter Run

8 Burpees

AMRAP in 15 minutes:

5 Bench Pull ups

10 Deadlift

5x 1 arm row in push up position. (each arm)

10 Box Jumps


AMRAP  in 5 Minutes:

100 Jump Rope or 50 DU

10 Burpees

AMRAP in 20 minutes:

20 hand release push ups
10  tuck jumps

50 Wall Run (drive knees up to chest-explosive sprints!)

20 MB Slams
10 dips

Back Squat


4-4-4-4



3 Rounds:

8 MB cleans
20 Skater Hops with hand touch
4 Pull ups
20 Weighted abs

3 or 4 Rounds of the following for time. 3 Rounds for Freshmen


400 Run
25 Air Squats
25 Pushups
25 Situps
25 Jump Rope

then finish with 25 Burpees

Fight Gone Really Bad


3 Rounds, 1 minute per movement for max reps


Sumo Deadlift High Pull http://www.youtube.com/watch?v=MTafqGjSeXk
Burpee

Double Under

Pullup

Back Squat


1 min. rest between each round.

For time:


10 Medicine Ball Cleans

30 Push-ups

20 Medicine Ball Cleans

20 Push-ups

30 Medicine Ball Cleans

10 Push-ups

then...

1 Mile Run

Air Squat--Jump Rope--Push-Ups ........in that order..
25-45-5

20-45-10

15-45-15

10-45-20

5-45-25

10-45-20

15-45-15

20-45-10

25-45-5

4 Rounds:

20 Box Jumps

20 Push ups

20 Walking Lunges

20 weighted Abs

20 Back extensions

20 dips

2 minute cardio