10-8-6-4-2 back squat with 2 sec pulse

8-6-4 DB shoulder press 

8-8-8 bent over row with a bicep curl 

20-10-5 Burpee- tuck jumps 

8-8-8 straight arm DB chest press from a lying position 

 

12 back squats 

11 box jumps 

10 push up jacks 

9 mountain climbers each leg 

8 Burpees

7 DB push up 1 arm row (each arm)

6 squat jumps 

5 high knees 

4 dips 

3 dip toe touches (each leg)

2 plank holds: 1 min each side 

1 mile run 

Post your time below!!! 💪🏻🏃🏋🏼

4 rounds: 

8 back squat 

10 push ups 

20 DB lunges

.25 mile run 

2 rounds: 

Tippin run 

20 Burpees

Tippin run 

20 mountain climbers 

Tippin run 

20 DB curl and press

Tippin run 

20 sword pulls each side 

Tippin run 

20 DB deadlift 

Tippin run 

20 walk out push ups 

Friday

20 step up overhead press 

3 x 10 Burpees 

20 kb swings 

20 lb upright rows 

3 x 10 DB row (right and left) then a push up. 

3 x 10 cable crossover 

3x 8 clean and jerks 

Thursday

5 rounds:

Tippin run 

8 push ups 

8 Burpees 

8 high knees 

8 dip- toe touches 

3x 8 seated row 

3x 8 front squat 

3 x8 bench pull ups 

4 rounds: 

10 DB thrusters 

20 abs with weight 

10 jack push ups 

8 back squat 

5 pulls ups 

Backsquat 8-8-8

 

DB Push up 1 arm row  10-8-6

 

30 mountain climbers x 3

 

3 x 8 pull ups

 

4 x 10 KB swings 

10 rounds for time:

10 Burpees

10 abs

3 rounds:

10 back squat

18 KB swings

5 pull ups 

10 seated row 

100 jump rope 

15 sec rest between each exercise. Max out take a rest and get back in until you reach 1:00! 

3 Rounds:

1 min jump rope

1 min mountain climbers 

1 min push ups 

1 min squats 

1 min DB overhead press

1 min bent over row 

1 min high knees 

1 min bicycle abs 

1 min rest 

5 min cardio burst 

3 mile run! Post your time below!! 💪

AMRAP IN 25 minutes:

8 bench

8 bent over row

8 upright row

8 DB punches

10 ski jumps

10 squat jumps

10 ski abs 

5 rounds:

20 dips

20 chin ups 

20 jumping jacks (fast)

20 biceps curls

20 shoulder press 

20 1 arm row with a push up 

5 min cardio burst 

T-36 days until school begins!!!

  complete 4 rounds:

  30 high knees

  30 push ups

  complete 3 rounds:

  5 pull ups (assisted or unassisted)

  20 jumping squats (no break in between each rep right from one into the next rep)

  complete  2 rounds:  

  200 meter run

  20 burpees

 complete 1 round:  

 25 front squat (medium weight!)

 15 power cleans  

 

 Its National Running Day.. Get outside and go for a run...

 

1 mile run

50 push ups

50 squats

50 jumping jacks

50 mountain climbers

50 high knees

50 ski jumps 

1 mile run  

 EMOM for 8 minutes:

 8 weighted back squats

5 pull ups

 

 15 min run, bike or row

 

EMOM for  4 minutes:

5 weighted back squats

5 burpees

 

 

5/26

  Post Memorial Day workout:

  1 mile run

 20 burpees

 20 lunges

 20 jumping jacks

20 push ups

20 mountain climbers

20  high knees

1 mile run