2 rounds:

12 box jumps 

11 push ups 

10 MB cleans

9 ski jumps(each side)

8 pull ups

7 backsquat

6 DB bent over row 

5 bicep curls

4 push press 

3 backsquat

2 pull ups

1 mile run 

8-8-8-8

Girls--45 lbs

  

Guys-65 lbs (or what you can handle) 

Back squat 

Push press 

Front squat 

Deadlift 

15 min cardio 

8 rounds times:

10 burpees

10 pull-ups 

10 squats 

Tuesday 12/17

200 meter run

10 burpees

8 power cleans 

200 meter run 

8 burpees 

8 power cleans

200 meter run

6 burpees 

8 power cleans 

10-8-6-4-2

Back squat 

3 rounds:

20 mountain climbers

20 pull ups

20 Kickbacks

5 min cardio burst 

2 rounds: 

60 seconds of the following:

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

 40 seconds 

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

20 seconds of the following 

Air squats

Push ups 

Lunges -alternating 

Box jumps

Ski jumps

Abs

400 meter run 

20 wall ball
20 ski jumps
balcony run

18 push ups
18 mb abs
balcony run

16 KB swings
16 lunges *total
balcony run

14 burpees
14 DB punches
balcony run

12 jumping jacks
12 high knees
balcony run

10 MB cleans
10 Box jumps
Balcony Run

Group 1:
Hang Power Clean 3 x 4
Split Squats 2 x 6 each leg
Bent BB Rows 2 x 10

Group 2:

Barbell Bench 2 x 10

MB Russian Twists 2 x 30

Lat Pull down 2 x 10 (3-2-1)

DB Alternating Toe Touches 2 x 10

1 arm muscle snatch 2 x 8

Cleans 3 x 5

RDL's 2 x 5



1. 1 leg hip lifts (1 x 10 Each leg)
2. 1 arm alternating press 2 x 10 each
3. Bench Walkovers 1 x 10
4. Pull ups 1-max and then a hold as long as possible
5. Rear Delt Raises 2 x 10


Abs as a team

4 Rounds:

2 Tippin Run

10 KB/DB deadlift

15 Burpees

20 air squats

Backsquat

10-8-6-4-2


then


10..8..6..4..2..

KB Swings
Step ups with DB (opposite knee raise)
Statue of liberty with DB (both sides)
DB bicep curl
Tippin Run

Crossfit challenge winner

Royce Tipper and Emilee Gysegem 

Competition Day:


2 Rounds:
6 Power Cleans
8 Burpees
10 Goblet Squats (guys 25 or 30 lb, girls 15 or 20lb)

4 Rounds:

10 feet elevated push ups
20 wall ball
30 Jump Rope
40 abs with MB
30 ski jumps
20 high knees
10 DB Burpees

Balcony Run

Stretch/ABS


Deadlift introduction/Power Clean Final Review


In Weight Room:
3 x 8 of everything

Overhead extension
DB upright Row
should circuit (front and side)
tricep extension
Dips
Burpees
Tippin Run

Front Squat

6-6-6



Power Cleans

5-5-5-5-5

20 sec on 10 sec rest x 8

Wide Burpee with 3 Squat jumps

regular or knee pushups

KB or DB swings

Toe Touch Abs

Jumping Jacks

DB lunges

Planks

Double pulse squats

AMRAP in 15 minutes:


6 bench pull ups

12 KB Swings

6 Side MB throws (each side)

12 Squat Jumps

6 1 arm row (each arm)




15 minutes of instruction/work on Power Clean

Chelsea:

5 Pull ups
10 push ups
15 squats

on the minute every minute for 30 minutes

15, 10, 5

Tippin Run with MB

Lunges --weighted

Abs with MB

Calf Raises

Pull ups

mountain climbers

military press with back squat

Tippin Run with MB

Tippin Run

20 Front Squats

20 push ups

20 MB Slams from knees

20 Ski Jumps

Tippin Run

10 Front Squats

20 frog hops

20 abs

Tippin Run

20 DB Step up shoulder press

20 DB tricep extensions

20 1 arm row (10 of each)

Tippin Run


then....

3-3-3-3
10 x KB swings
backsquat 3 second hold about 75%

3 Rounds for Time:

50 meter Sprint
10 burpees
50 meter Sprint
10 sit ups
50 meter Sprint
10 squats

Recovery day


stretching.. abs..yoga

AMRAP in 15 minutes:

10 KB Swings
10 Dips
10 Box Jumps



then...


in weight room:

DB bench 3 x 8

DB reverse fly 3 x 8

Pull ups 3 sets max out each time

calf raises 3 x 8

Crossfit Challenge:

Timed 4 Rounds:
10 DB Thrusters
10 push ups
10 air squats
10 ski jumps (total)
10 toe touches
Tippin Run

ABS
MB Circuit
Power Clean Review

Front Squat

6-6-6


Power Cleans

5-5-5-5


Back Squat

4-4-4-4-4

2 Rounds Timed:


Tippin Run
20 Lunges (total) weighted
15 feet elevated push ups
10 wall ball
5 kneeling ball slams
Balcony Run
20 front squat with DB
15 Thrusters with DB
10 KB deadlift
5 toe touches with DB

Tabata: 5 rounds: 

30 sec on 10 sec rest 

Push ups

Ski jumps

Stationary frog hops

Air squats

Burpees

High knees

Toe touches (abs)

Tippin run 

6x 20 yd running Sprints in gym or outside depending on weather. 

Backsquat 6-6-6



10 push ups 1 full second pause at top
10 Bent Over Row with DB
10 dips
10 bench (close grip)
30 sec wall sit

3 Rounds:

100 Jump Rope
75 sit ups
50 mountain climbers
25 wall ball


3 Rounds:

10 push ups
10 KB Swings
10 box Jumps
10 DB punches
Tippin Run

10 DB Incline bench

10 Bent over row

10 Back extensions (on machine)hold a 10 or 25 lb plate

10 DB Bicep Curls

10 Lat Pull Down (Slow and 3 second pase at bottom)

10 MB Slams

10 Pull ups

10 Frog Hops

10 1 arm row push ups (on each arm)


3 sets of:
6 Power Cleans

8 Rounds:


8 push ups
8 squats
Balcony run


EMOM for 5 Minutes:

8 burpees
gym sprints
40 JUMp Rope or 20 DU

Backsquat 2 x 2 WU
3 x 5 work to heavy


1 leg hip lifts 2 x 8 each leg (plate on hip 1 sec pause)


DB stair sprint (1 balcony)


30's (15 to front 15 to side) slow and light

DB push jerk 2 x 6

Backsquat

5-5-5-5


then..


EMOM for 6 minutes
200 yard sprint
9 push ups

6 Rounds:


10 burpees
10 DB step up-press (total)
10 lunges (total)
10 DB alternating toe touches

Balcony Run

For Time:

50 DU or 100 Jump Rope FAST

50 Situps

800m Run

25 Thrusters

800m Run

25 Thrusters

800m Run

50 Situps

50 DU or 100 Jump Rope FAST

5 Rounds:

15 KB Swings
10 Box Jumps
5 push ups

200 meter run every 3 minutes

then...
cash out:
10 MB Slams
10 Burpees

100 KB Swings


1 minute rest



1 mile run for time

10 rounds

10 air squats

5 burpees

100 meter run -outside

30 Clean and Jerks for time


then...


3 Rounds:

tippin run
20 box jumps
20 DB push press
20 DB punches (total)

Ascending Ladder
1-2-3-4-5-6-7-8-9-10
Bent Over Row
Back Squat
200 Meter Run After 2 rounds

AMRAP in 20 minutes:

Balcony Run
10 pull ups
10 dips
10 tuck jumps
10 KB upright row
10 air squats

As many rounds as possible in 25 Minutes of:

400 Meter Run
21 Kettlebell Swings
12 Pull-ups


or


21-15-9

Power Cleans (from the ground)
Push Ups
DB flyaways (medium weight NOT HEAVY) https://www.youtube.com/watch?v=9RuiD3OCAGo

10 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


8 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


6 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


4 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps


2 Thrusters
50 Jump Rope or 25 Double Unders
5 Med Ball slams
10 ski jumps

Backsquat
5-5-5-5


then..

max out on pull ups
max out on sit ups

10 Rounds for time:

7 burpees
7 knees to elbows

5 Rounds:

7 deadlifts
7 clean and Jerk
30 second wall sit
30 second pull up hold

3 Rounds:

50 wall Ball
15 pull ups
20 KB swings
25 Jump Rope
15 back extensions
50 abs (elbows to knees)

For Time:

1 mile Run

then..

20 Rep Back Squat Max

AMRAP in 20 Minutes:


400 Meter Run
Max Pull ups

10 Rounds:

10 air squats
10 DB over head press
10 Side lunges (5 each side) holding 10-15 lb DB's
10 Burpees
10 Second plank on right side, 10 second plank on left side

20 Deadlifts
Run 400m
20 KB swings
Run 400m
20 Burpees
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans
Run 400m

50 OH Walking lunge

50 hand Release Push Ups

50 Supermans

50 Sit Ups

50 KB Swings

50 Burpee Box Jumps

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

3 Rounds:
20 Thrusters
20 Burpees


then...

25 wall balls
25 Box Jumps
25 Dips
25 ski jumps

3 Rounds:

10 backsquats (2 sec hold at bottom of each squat) work up to pretty heavy last set

8 burpees

6 pull ups

4 DB thrusters (medium-heavy) weight

400 Meter Run/Row

5k for time..


POST YOUR TIME below under comments.. I want to see how well you are training!!

Shoulder Press
5-5-5

then..

AMRAP in 15 minutes:

5 Power Cleans
5 Pull ups
5 Dips
5 Squat Jumps

Establish a 1RM  (rep max) Thruster in 15 minutes


then..

“Fran”

21-15-9

Thrusters

 Pull-ups

For time:


Swim 750 meters

Bike 20K

Run 5K

7 minutes of FUN

AMRAP in 7 Minutes:
10 Dumbbell Push Press
5 Manmakers (http://www.youtube.com/watch?v=iMNnvhg1JcM)

2:00 min rest


7 rounds for time of:
10 Wallball shots
10 Pull-ups


Manmakers are new.. watch the video!! It is a DB push up, then DB row each arm, then hop to your feet, then a power clean, then a push press.

5 pull ups

10 push ups

15 squats

200m run

21 KBS

12 Pull ups

400M run

75 wall balls

400m run

12 pull ups

21 KBS

200m run

15 squat

10 push ups

5 pull ups

3 Rounds:

1 mile run

25 squats
25 push ups
25 KB swings
25 KB deadlift

AMRAP in 12 minutes:

6 Deadlift
12 Burpees
6 bench pull ups

then..

400 Meter Run

Push Press


5-5-3-3-1-1-1

then...  

 AMRAP in 7 Minutes:  


20 lunges
20 box jumps
 20 push ups
20 dips  

Front Squat with 3 second pause at bottom every time

3-3-3-3-3

200 Meter Run


Back Squat

3-3-3-3-3 with 3 second pause at bottom every time

200 Meter Run

12 Min Clock:


21-15-9

Wall Ball
Pull-ups


Then…

Max Burpees with the remaining time.

Backsquat

8-8-8

KB Sumo deadlift High pull

10-10-10

21-18-15-12-9-6-3


Kettlebell Swings
Knees to Elbows

  1 mile run timed

80 Double Unders


10 Burpees

40 Double Unders

20 Burpees

20 Double Unders

40 Burpees

10 Double Unders

80 Burpees

    If you cannot do Double Unders than you need to DOUBLE your jump rope reps!

5 Rounds for time of:


5 Push Jerk ( http://www.youtube.com/watch?v=wt0qF-k9is8)
10 Chest to Bar Pull-ups

AMRAP in 20 Minutes

row  250 Meters
25 push ups

If you cant row 250 meters.. then run bike or walk

4 Rounds:

400 Meter Run
30 KB swings
30 Pull ups
30 Lunges
30 MB Cleans

Run for 30 minutes. Record distance.

3 Rounds:

Mile Run

20 lunges
20 reverse lunges
20 air squats
20 KB swings
20 KB deadlift
20 KB upright row
20 push ups

Front Squat

10-10-10-10-10



Row for 10 minutes, run for 10 minutes, bike for 10 minutes 1 min sprint, 1 min easy > repeat

5 rounds:

400 meter run
8 back squat
5 pull ups
10 KB swings

4 Rounds timed:

10 KB swings
10 MB Cleans
10 KB Deadlift
10 MB slams (from knees)
10 skip jumps ( 20 total)
50 Jump Rope (or 40 DU)

Tippin Run or half way to the stop sign outside 200 Meter Run

5 rounds timed:

400 meter run
8 back squat
5 pull ups

Balcony Run
10 burpees
10 squats
5 pull ups

Balcony Run

8 burpees
10 squats
5 pull ups

Balcony Run
6 burpees
10 squats
5 pull ups

Balcony Run

4 burpees
10 squats
5 pull ups

Balcony Run

2 burpees
10 squats
5 pull ups


Balcony Run

10 burpees
10 squats
5 pull ups

Each minute on the minute for 30 minutes


of:

5 pullups

10 pushups

15 squats



then 1 mile run timed!

200 Meter Sprint
10 lunges

200 Meter Sprint
10 lunges
10 push ups

200 Meter Sprint
10 lunges
10 push ups
10 burpees

200 Meter Sprint
10 lunges
10 push ups
10 burpees
10 Frog Hops

200 Meter Sprint

10 Lunges
10 push ups
10 burpees
10 Frog Hops
10 air squats


Deadlift 4-4-4-4-4
20 weighted abs

Filthy Fifty:

50 air squats
50 push ups
50 KB deadlift
50 KB swings
50 Jump Rope
50 Burpees
50 abs

AMRAP in 15 minutes:

6 Front Squats

6 KB Swings

6 Back Extensions

Tippin Run

3 Rounds:
10 Pull Ups
25 situps

AMRAP for 15 min:

Tippin Run
50 Jump Rope
20 Wall Ball
20 KB swings
20 Burpees

then backsquat

6-6-6

Competition: in heats of 2 Timed:

21-15-9

Thrusters (45lbs)
Pull ups

Results:
Kelsey:      4:04
Kayla:       4:07
Emilee:     4:11
Christina:  4:19
Kelsie:      4:27
James:       4:41
Jake:          4:53
Anna:         5:17
Janelle:      6:11
Rachel:      6:17  (only lifter who used 65lbs)
Tracy:        6:23
Dom:          6:25

10 Min AMRAP


5 Kettlebell Swings

10 KB Deadlift
15 Situps

then...


4 Rounds:

20 MB Cleans
tippin Run

Tabata 4-5 Rounds (45 on 15 Off)


Follow Each Tabata Round with a Tippin Run

Squats

Box Jumps

Ski Jumps

Push Ups

Split Squat Jumps

Situps

Jump Rope (Double Under if you can)

Frog Hops stationary

then...


4-4-4-4-4 Backsquat

4 Rounds



50 air Squats

5 Pull Ups

10 mountain climbers *each leg
5 Power Cleans

Tippin  Run

3 Rounds:

8 bench (60%)
8 lat pull down (3-2-1)
8 bench pull ups
8 seated row (3-2-1)
8 back extensions
20 abs weighted
1 balcony run

Every Minute On the Minute:

8 Burpees
Gym Sprint
20 DU or 40 Jump Rope


then...

Power Cleans/Pull ups

4 x 4

Stretch/Warm Up:


then...

2 Rounds:
Tippin Run
20 Lunges (total) weighted
15 Feet elevated push ups
10 Wall Ball
5  kneeling Ball slams
Balcony Run
20 front squat with DB
15 thrusters with DB
10 KB Deadlift
5 sit ups opposite toe touches with weight

1st day of spring training!!

stretch

warm up:

3  Rounds:
5 push ups
10 air squats
15 mountain climbers (each)
20 jump rope

Workout:

AMRAP in 18 Minutes:
10 Burpees
10 KB swings
10 Box Jumps
10 Back squat (65%)
10 abs with weight
tippin run

2 Rounds:

10 Box Jumps
10 Push ups
10 stationary frog hops
10 DB punches
10 KB deadlift
10 KB swings
10 DB Thrusters
1 Tippin  Run

5-4-3-2-1

BackSquat
Pull Ups

25 abs (after every round)
Balcony Run after round (5, 3 and 1)

3 Rounds:

2 tippin run
10 push ups
10 lat pull down
10 back extensions
10 incline abs
10 ski jumps (each)

3/4/5 Rounds:

8 KB Swings
8 Bench Pull ups
8 squat jumps
8 power cleans
25 mountain climbers
25 MB abs

2 or 3 Rounds:
Balcony Run
10 KB swings
10 Air squats
10 dips
10 abs
50 Jump Rope

10-15-10 (nothing too heavy about 70%)


Med Ball Slams (fast and explosive)

Box Jumps (open hips at top)

Feet Elevated push ups

Wall Ball (good squats)

Lat Pull Down

Seated Row

1 Balcony Run after both 10 rounds

Tabata 4-5 Rounds (30 on 30 Off)


Follow Each Tabata Round with a Tippin Run

Squats
Box Jumps
Ski Jumps
Push Ups
Split Squat Jumps
Situps
Jump Rope (Double Under if you can)
Frog Hops stationary

3 Rounds:

2 Power Cleans

4 Pull ups

2  Back Squat

4 Pull ups

2 Front Squat

4 pull ups

100 Jump Rope
Tippin Run

AMRAP in 15 mintes: (increase reps by 5 for each round)

Balcony Run
5 dips
5 Jumping Jacks
5 air squats
5 split squats
5 KB swings
5 KB upright row

Balcony Run
10 reps of everything...

then....

Balcony Run
15 reps...

AMRAP in 15 minutes

10 back squat
5 pull ups
25 weighted abs
10 jumping squats (no weight)
5 MB cleans

Then...

3 rounds:
Tippin run
10 hanging knee tucks (http://www.youtube.com/watch?v=IJeS9Htk-w4)
8 DB thrusters
20 mountain climbers

6 Rounds:
6 Front Squat
6 Hand release push ups
6 KB Deadlift
6 Back Extensions (on ball or machine)
6 Chin ups
50 Jump Rope

4 Rounds

10 ski jumps (total)

8 weighted lunges (each leg)

6 DB burpees

4 box jumps

2  pull ups

2 stair runs

AMRAP in 20 minutes:
6 Backsquat
50 abs with weight
10 tricep extensions
10 tuck jumps
10 DB bench
10 bent over rows
Tippin Run

For Time:
50 Russian twists
40 Wall Ball
30 Hand release push ups
20 MB Slams
10 KB Swings


then....

3 Rounds of tabata: 40 on/20 off

Squats
High Knees
Burpees
Stationary Frog Hops
Bird Dogs 20 sec on each arm

5 Rounds:

20 Jump Rope
5 Bench Pull ups
10 Power Cleans
10 Split Squat Jumps (total)
Balcony Run

AMRAP in 18 minutes:


50 Walking weighted Lunges
10 Push Ups
1 Lap Sprint
10 Box Jumps
50 sit ups
1 Lap sprint
50 Mountain climbers
10 Burpees

10-8-6-4-2

Goblet Squats

DB Burpees

1 Arm row in push up position

Lateral Lunges *touching feet

Toe Touches * with weight

High Knees/Mountain Climbers


400 Meter Run
100 Jump Rope
MedBall Circuit

Stretch
Abs

MB Circuit

Warm up:
20 squats
20 push ups
20 jumping jacks
Beach jog

then...

5 Rounds timed:

50 Jump rope
20 Burpees

3 Rounds:

20 Air Squats
10 dips
10 pull ups
20 mountain climbers
10 KB swings
10 DB Burpees
20 weighted jumping lunges (total)

5 min cardio burst