10 DB Burpees

8 Lunges w/weight (each leg)

10 Tricep ext

8 Thrusters

25 Abs choice

X 4 or 5

Sprinters:
Warm up/Stretch
200 abs
then....

Workout #1: (this WILL be tough, dont give up, fight through it!! Good quality reps)
Tippin Run
20 Burpees
Balcony Run
20 Air Squats
Tippin Run
20 KB Swings
Balcony Run
20 Box Jumps
Tippin Run
20 lunges *total
Balcony Run
20 Jump Rope
Tippin Run
20 Ski Jumps (each side total 40)
Balcony Run
20 Wall Ball
Tippin Run
20 feet elevated push ups
Balcony Run
20 High Knees (running in place with high knees to your chest--fast--explosive)

Workout #2
AMRAP in 12 minutes:
10 MB cleans  (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20

Stroke/Distance Group:
Stretch
200 Abs
then....
AMRAP in 15 minutes:
10 MB cleans (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20
10 KB swings
Tippin Run

8 rounds


8 push-ups, 8 air squats


1.5 Mile Run..every 3 minutes=10 burpees

stretch/abs/pilates

6-6-6 Power Cleans

then...

8 lunges (each leg)
20 Jump Rope
8 MB slams
20 Jump Rope
8 KB swings
20 Jump Rope

Front Squat
5-5-5-5

3 Rounds:

10 push ups
8 box jumps
6 broad jumps
4 burpees
suicide in gym

AMRAP in 20 minutes:
5 clean and jerks
5 1 arm row in push up position
5 tricep push down
5 squat jumps
5 back extensions

Stretch
Abs

50 push ups

50 jump rope
50 KB swing
50 mountain climbers


Backsquat

3-3-3-3-3

AMRAP In 10 Minutes:

5 Burpees
10 Box Jumps
1  Balcony Run

AMRAP in 10 Minutes:

8 Deadlifts
4 Pull ups

Abs/Planks

Warm up:

3 Rounds:
10 squats
10 push ups
10 lunges

Backsquat
4-4-4-4

Power Cleans
4-4-4-4

6 Rounds timed:




8 DB thrusters



8 Bench pull ups



100 Jump Rope



1 x Balcony Run

Air Squat--Jump Rope--Push-Ups
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

then...

some Olympic Lifting technique work

5 Rounds for time:

20 Burpees
20 abs
1 Balcony Run

AMRAP In 10 Minutes:

50 Jump Rope
8 walking lunges with med ball on shoulders (16 total)
8 bench pull ups
8 bicep curls
8 tricep kickbacks
Gym sprint (down and back)


AMRAP in 10 Minutes:

5 front squat (3 sec hold at bottom)
2 Tippin Runs

MB Warm Up...

Balcony Run
10 Squats

Balcony Run
10 squats
10 push ups

Balcony Run
10 squats
10 push ups
10 KB Deadlift

Balcony Run
10 Squats
10 Push ups
10 KB Deadlift
10 Burpees

Balcony Run
10 Squats
10 push ups
10 KB Deadlift
10 Burpees
10 Jumping Jacks


then...

1 max rep for 1 minute:
MB Slams
Wall Ball
Box Jumps
KB Swings
Burpees

Happy ALF :)

Group 1:

Deadlift
5-5-5-5

Barbell Thrusters
5-5-5-5

3 Rounds:
20 Mountain climbers
20 lunges
20 incline abs
20 air squats
20 high knees
1 balcony run

Group 2:

5 Rounds

2 laps around tippin and 1 balcony run between each round

5 Back extensions
5 Chin ups
5 Tricep extension
5 Deadlift

7 Rounds for time:

7 Back Squats
7 Burpees

Abs/Pilates/Stretch/Warm Up


 3 Rounds:

Balcony Run with object (medball)

8 broad Jumps
20 Jump Rope
6 dips
12 MB Cleans

Balcony Run with object (medball)

8  broad Jumps
40 Jump Rope
6 dips
12 MB cleans

Balcony Run with object (medball)

8broad Jumps
60 Jump Rope
6 dips
12 MB Cleans

30 Clean and Jerks for time (with good technique)

then...


3 Rounds:
10 step ups with weight (each leg)
10 supermans *2 sec hold
10 1 arm rows (each)
10 squat jumps (fast and explosive)
balcony run

40, 30, 20, 10

KB Swings
Sit ups with MB
Hand release push ups
Box Jumps (full extension of hips)
1 run before each round

then...

50 Jump Rope
50 MB slams
50 Burpees
50 Ski jumps

abs/sprints