5-5-5

Clean and Jerk
Chin ups
Back extensions

5k run


Get ready for Florida running!!

10-9-8-7-6-5-4-3-2-1  Timed..Record Times:

Burpees
Squats
Push ups
Sit ups

Fast paced...


then 20 min cardio

Tabata 40 seconds on/20 seconds off

3 Rounds:

Jump Rope
Sit ups with weight
Ski Jumps (wide jumps, explosive, touch the ground every time)
wall ball
Front Plank
KB Deadlift *use a DB if you dont have a KB
Jumping Jack push ups (hop feet out as you press down to the ground)
MB Cleans *fast explosive

Do a run between each round ..2 minutes either on treadmill, outside, on track, fast keep heart rate up!

21-15-9

Thrusters
Pull ups
KB swings

For time... Record times!

5 k run or 30 min cardio

Strength Day:

Back Squat...  Increase weight each round:

5 Rounds...Reps of 5-4-3-2-1 

then...

3 Rounds of:

8 back extensions
8 pull ups
8 DB burpees

Warm up:
Dynamic Stretch
100 abs
100 Jump Rope
20 Lunges
20 Air squats

then....

Workout:
1 Min cardio Burst (FAST) Running or Rowing
Rest 1 minute

8 rounds total!

3 Rounds timed: (Post your times)

20 abs (legs up--toe touches)
20 push ups
20 ski jumps (total)
20 MB Cleans
20 Jump Rope
2 min cardio burst

3 Rounds:

5 MB Slams

10 KB Deadlift

20 ski jumps

25 abs

20 KB swings

10 DB punches *each arm

5 chin ups

5 - 5 - 5 - 5

Back Squat
Pull-ups
1x200 m run or row

AMRAP 20 Minutes:

8 Frog Hops *in place  fast and explosive with big jumps!
10 DB burpees
12 bench pull ups
8 toes to bar or hanging knee tucks
2 min cardio sprint

50 Wall Ball

15 Squat Cleans

30 Wall Ball

15 Clean and Jerks

10 Wall Ball

15 Squat Cleans


1 mile run

2 Tippin Runs
20 KB swings

1 Tippin run
20 Air squats

2 Tippin Runs
20 Box jumps

1 Tippin Run
20 MB Slams

2 Tippin Runs
20 Jump Rope

AB Circuit/Stretch

Backsquat 5-5-5-5

between each set:
10 squat jumps fast
20 KB swings

Fa-la-la-la-la-la-la-la-la

12,11,10,9,8,7,6,5,4,3,2,1

1. Handstand
2. Squats
3. Jumping Jacks
4. Burpees
5.  Frog Hops
6. Sit ups
7. Jump Rope
8. MB cleans
9. dips
10. ski jumps
11. box jumps
12. high knees (in place)

Abs/Stretch

5 Rounds:

Tippin Run
20 Mountain Climbers
15 Air Squats
10 push ups
5 Burpees

3 Rounds:

20 Wall ball

10 Power Cleans

10 Bench Pull ups

20 Jump Rope