Saturday 4/29/2017

5 Minutes

Buy In- 400 meter run

Then Coaches Choice

 

21 Minutes- Partner

100 Jump Ropes total- p2 is doing Burpees

80 Air Squats – P2 is doing sit ups

70 Push ups- P2 is doing Plank

60 Pull Ups- p2 is doing v- Ups

50 burpees- p2 is doing jump ropes

Friday 4/28/2017

5 Minutes

Buy In- 400 meter run

Then Coaches Choice

 

18 Minutes

12 Box Jumps

12 Lunges

20 Kb Swings

200 meter run

Thursday 4/27/2017

5 Minutes

Buy in- 400 meter

then coaches choice

 

9 Minutes

100 Meter Sprint

10 Pull Ups

10 Partial Burpees

 

Rest 1 Minute

 

8 Minutes

100 meter Sprint

50 Bicycle Crunches

10 Hollow Rocks

Wednesday 4/26/2017

5 Minutes

Buy In- 400 meter run

Coaches Choice

 

21 Minutes Every- 3 Minutes run a 400 meter

10 Goblet Squats

10 HR Push Ups

10 Sit Ups

Tuesday 4/25/2017

5 Minutes

Buy In 400 meter run

 

Coaches Choice

 

Tabata Tuesday 20/10’s/ 4 minutes a station- :30 Second transition between stations

  1. Weighted Wall Sit/ Wall Balls
  2. Arnold Presses/ TRX Rows
  3. Air Dyne
  4.  Weighted Plank Hold/ Russian Twist
  5. Toes to bar/ Jump Ropes

Monday 4/24/17

5 Min

Buy In

400 meter run

then Coaches Choice

 

10 Min Partner- while p2 is doing V-Ups, plank, or sit ups- Complete one round than switch

12 Thrusters

12 Pull Ups

 

then

 

10 Minutes- while p2 is doing jump ropes

12 Push Ups

12 KB swings

 

 

Saturday 4/22/2017

5 Minutes

Buy in-

400 meter run

coaches choice

 

23 Minutes

10# weighted 400 meter run

50 Lunges

30 Sit ups

 

Friday 4/21/2017

5 Min

Buy In- 400 Meter Run

Coaches Choice

 

17 Minutes

10 Box Jumps

10 Toes to Bar

5- 10 Strict Pull Ups or get low on TRX Rows

 

Rest 1 Minute

4 Minutes

2 V- Ups roll over into superman then 2 superman for 4 minutes

Thursday 4/20/17

what you allow5 Minutes

Buy In- 400 Meter Run

Coaches Choice

4 AMRAPS- 5 Minutes per Station- 1 Min Rest between stations
1) 10 Pull Ups
10 Burpee Box Jumps

10 V-Ups

2) 50 Alternating Crunches
25 Slow Elevated Mt.Climbers
10 Push Ups

3) 20 Lateral Jumps- side to side
40 Jump Ropes
20 Air Squats
40 High Knees

4) 10 Toes to bar
15 KB Swings
20 Break Aparts

 

Cash Out?

 

Wednesday 4/19/2017

5 Minutes

Buy In- 400 meter run

Coaches Choice

 

18 Minutes

400 Meter Run

21 Wall Balls

15 HR Push Ups

21 KB Swings

 

Cash Out?