2 mile run (record time) 

50 burpees 

50 sit-ups 

50 lunges 

4 rounds; 

200 meter run

6 burpees

4 power clean (heavy!)

8 kb swings 

AMRAP in 15 min:

20 wall ball 

20 deadlift 

10 burpees 

2 rounds:

5 min cardio

20 jump rope

20 DB push press

20 high knees 

20 push ups 

20 dips 

20 back squat

20 seated row 

20 bent over row

20  lat pull down

5 min cardio 

5 rounds:

10 deadlift

10 bicep curls 

10 pull ups 

10 chin ups 

10 upright row 

AMRAP 20 min:

10 DB press

10 DB kickbacks 

10 DB burpees

20 air squats 

20 Box jumps 

20 legs up-toe touch abs 

20 jack push ups 

20 frog hops( fast and high) 

4 Rounds:

45 sec of each:

push ups
tuck jumps
mountain climbers
high knees
ski jumps
burpees
jump rope
plank punches

then...
5 minute cardio (run, bike, elliptical etc)

Wednesday workout:

30 seconds of each exercise 15 seconds read. Repeat 5 times each exercise! 

Squats

Ski jumps

High knees 

Lunges 

Burpees

Abs

Taper workout:

AMRAP in 20 min:

6 push ups

8 burpees

6 box jumps 

8 dips

50 FAST jump rope (no jump rope needed) 

4 Rounds:
400 Run (2 tippin runs)
25 Air Squats
25 Pushups
25 Situps

10-8-6-4-2

DB Burpees
DB Spider Jacks
Pull ups
Power Cleans
Bicep Curls
DB Squats

4 Tippin Run
4 Balcony Run

Thursday Cardio Day

t-25 Cardio Abs/Upper Focus

10-9-8-7-6-5-4-3-2-1

Burpees
Sit ups
plank spider lunges

Monday:

Backsquat 3 x 10

DB side arm extensions  2x 10 eAch

DB dual side arm extensions 2x 10 

1 round:

20 burpees

20 air squats

20 lunges (total) 

20 box jumps

20 short runs 

20 dips

20 jack feet 

Friday

bench 3 x 10

DB upright row 3x 10

DB lawn mower 3 x 10 right then left

DB lawn mower 3 x 10 simultaneously 

DB squat walks ( right to left=1) 10 x 3

DB deadlift pulses 30 sec x 3

DB step ups 3 x 10 

Cardio: 

AMRAP in 15 min:

1 tippin 

1 balcony 

30 sec rest 

Ab work

AMRAP in 20 min:
10 bench
10 tricep extension
10 right arm chest raise
10 left arm chest raise
10 1 legged dips
10 front raise
balcony run

Monday

4 rounds:

Tippin run 

10 DB push-up position 1 arm row

10 DB toe touches

10 DB military press

10 DB bicep curls

10 burpees (no push up)

Thursday

4 rounds:

1 min jumping jacks (touch at the top)

20 sec rest

1 min ski jumps 

20 sec rest 

1 min burpee

20 sec rest 

1 min crunches 

20 sec rest 

1 min high knees in place 

1 min  rest 

Wednesday

3 rounds:

8 DB bicep curls 

8 DB press 

8 DB deadlifts

8 DB lunges (each leg) 

Balcony run

1 min front plank 

10 burpees 

Tuesday

AMRAP in 18 min:

10 push ups 

10 squats

Tippin run 

Thursday 🏃

AMRAP in 20 min:

Tippin run 

10 bicep curls

10 wall ball

40 sec front plank 

10 punches with DB 

Wednesday

Tuesday

5 rounds:

7 burpees

7 full sit ups

7 air squats (freshmen do wall sits for 20 sec) 

7 ski jumps 

10 Rounds for time of:

200 Meter Run

10 WallBalls

4 push up jacks (https://www.youtube.com/watch?v=OJt7sgaXc2I)

4 Rounds for time of:

400 Meter Run

10 Burpees

18 Minute AMRAP of:


5 Burpees

10 Deadlifts

15 Kettlebell swings

4 Rounds:

10 front squats

10 dips

10 1 arm row (each arm)

10 Box Jumps

10-8-6-4-2

Power Clean
Incline Abs with weight
Pull Ups
Bicep Curls

Helen
3 Rounds

400 Meter Run
21 KettleBell Swings
12 Pullups

Post times

5-5-5 Backsquat

1/2 mile run

6-6-6 Power cleans

1/2 mile run

7-7-7
Deadlift

1/2 mile run

5 Rounds:

1 minute on each exercise:


Push ups

Squats

Pull ups

DB Bicep Curls

Box Jumps

Ski Jumps

wall ball


200 Meter Run

4 Rounds:

25 Abs
25 DB press
25 KB Swings
25 Squats
200 meter run

For Time:

800m Run

20 Burpees

20 pullups

800m Run

10 Burpees

10 pullups

800m Run

15 Burpees

15 pullups

30 Lunges
100 calorie Run, Bike or Row
20 Lunges
90 calorie Run, Bike, or Row
10 Lunges
80 calorie Run, Bike or Row

30 Power Cleans
100 calorie Run, Bike or Row
20 Power Cleans
90 calorie Run, Bike, or Row
10 Power Cleans
80 calorie Run, Bike or Row

30 DB Push Press
100 calorie Run, Bike or Row
20 DB Push Press
90 calorie Run, Bike, or Row
10 DB Push Press
80 calorie Run, Bike or Row

3 Rounds for time of:

15 Chest to Bar Pull-ups

25 Kettlebell swings

Run 400 meters

Today is National Running Day.. Get outside and enjoy a nice run.. End it with the following:


4 Rounds:

20 squats
20 push ups
20 dips
20 lunges

5 Rounds:

400m run

30 Step-ups

30 Wall Ball Shots

AMRAP 15 Min:

15 Thrusters

10 Box Jumps

15 Situps

3 Rounds:

20 crunches
15 bench
20 crunches
10 pull ups
20 crunches
15 KB swings
20 crunches
10 front squat
20 crunches
10 DB thrusters

2 tippin run
50 wall ball
1 tippin run
40 sit ups
2 tippin run
30 box jumps
1 tippin run
20 dips
2 tippin run
10 burpees

8 Rounds:

8 burpees
8 squats
50 Jump Rope

4 Rounds:

tippin run
bench
backsquat
KB swings
KB upright row
Dips
Balcony Run


30 seconds on each exercise then switch

Run to the stadium and back...

at Mcdonalds, at the courthouse and the stadium do 20 squats, 10 push ups, 5 burpees

With a partner:

3 Rounds:
7 x Bear Complex
1 balcony run
25 sit ups
20 DB 1 arm row (push up position)



Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

50 Pull ups
50 squats
50 DB bicep curls
50 in and out push ups
50 lunges
50 KB swings
50 box jumps

EMOM for 15 minutes

6 wall ball

6 push ups

6 KB swings

6 ski jumps 

6 dips 

Every other round tippin run 

800 Meter Run

21 Thrusters

42 Kettlebell Swings

21 Thrusters

800 Meter Run

3 Rounds:

10 step ups with weight
10 push ups
10 jumping jacks


4 Rounds:

5 burpees
5 seated rows
5 chin ups


3 Rounds:

Tippin Run
8 dips
8 DB curls (each)
8 push press
8 squats with dbs on shoulder

5 Rounds:
5 pull ups
5 dips

5 Rounds:
5 burpees
5 KB swings

5 Rounds:
4 deadlift
4 squat jumps

5 Rounds:
5 bicep curls
5 DB push up 1 arm row

5 Rounds:
5 air squats
5 box jumps

Timed 4 Rounds:

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


Front Squats 3-3-3-3

3 rounds:

10 kb swings

10 cable cross

10 upright row with KB

10 back extensions

10 DB 1 arm row (each)

10 dips

Tippin run

Balcony run 

3 rounds:

2 tippin runs

3 deadlift 

3 front squat

3 power cleans 

3 push press

3 backsquat

15 push ups

15 pull ups 

4 Times through: (only do tipping runs on 1 and 3 round)

Tippin Run
20 KB Swings

Tippin Run
20 KB upright row

Tippin Run
20 Air Squats

Tippin Run
20 ski jumps (total)

Tippin Run
20 Mountain climbers (total)

AMRAP in 20 minutes:

20 in and out push ups
15 weighted lunges total
10 box jumps
5 DB 1 arm row
2 stair runs

then..

Deadlift 3-3-3
Bench 3-3-3

Blacony run
3 Burpees

Balcony Run
5 Burpees

Balcony Run
7 Burpees

Balcony Run
9 Burpees


As many rounds as you can get in in 15 minutes.. 30 seconds rest after burpees





Then....


6-6-6-
backsquat 2 sec pause at bottom

4 Rounds: Timed


25 wall ball
15 pull ups
20 KB swings
25 Jump Rope
50 Abs
15 dips
Tippin Run

4 Rounds:


10 KB Swings

10 burpees

10 bicep curls

Balcony Run



Power Cleans:

5-4-3-2-1

Front Squat

3-3-3-3-3



AMRAP:15 min
Tippin Run
8 Thrusters with DB
8 Feet elevated push ups
8 MB Slams
8 Pull ups

10-45-5
15 45 10
20 45 15
25 45 20
20 45 15
15 45 10
10 45 5


Run 2 laps after every other round


Air Squats High Knees Push ups

Air Squat--Jump Rope--Push ups

25-45-5

20-45-10

15-45-15

10-45-20

15-45-20

20-45-10

25-45-5


Run after every 2 rounds

3 rounds:

20 wall ball

10 in out push ups 

20 standing leg kicks 

10 lightweight clean and jerks 

200 meter run 

AMRAP in 20 minutes:

6 jumping push ups (legs go out Aa you drop down) 

6 MB slams 

6 KB shoulder press ( each arm) 

6 lunges with KB or MB on shoulder (each leg) 

100 meter run 

Saturday Crossfit

1 min for each exercise, 30 sec rest after group is complete then switch groups;

Group1:

Push-ups 

Abs

Planks

Air squats

Kb swings

Group2: 

Cleans- straight bar 45 lbs reset take your time 

Kb deadlift

Mountain climbers

Knee tucks (tuck jumps)

Burpees 

Group3:

DB Lunges 

DB upright row 

Weighted abs 

DB thrusters 

V-ups abs 

4 stations: split up all people in 4 groups

1) front squat 6-6-6

    Jump rope for 1 minute  fast!!

    25 MB slams fast and explosive 

    25 toe touch abs, 50- 2 sec pause abs 

 2) push press with DB. 6-6-6

  planks 30 sec to front and both sides x2 

 20  DB burpees 

30 ski jumps (15 each side) good form 

3) 30 squat jumps

    20 bicep curls/10 push-ups x2

    100 abs choice

     40 kb swings

4) 25 kb upright row 

     20 DB deadlift 

 10 sec sprint in place then 2 burpees x5 

MB run ( 200 yd run with MB)

Jesse Kelley who helps out with the Clarion swimming team in the weight room, placed 3rd in the clean and jerk and snatch exercises at the pittsburgh barbell weighlifting competition today! 

AMRAP in 15 minutes 

15 push ups

15 mountain climbers (each leg) 

15 MB cleans 

15 air squats 

30 sec high knees jog in place fast feet!!