Monday 4/17/17

Warm Up

5 Minutes/ Coaches Choice

Buy In- 400 Meter Run

7 Min AMRAP
10 Box Jump Overs
10 Thrusters

Rest 1 Minute

6 Minute AMRAP
12 KB Swings
12 Weighted Lunges

Rest 1 Minute

5 Min AMRAP
10 HR Push Ups
100m run

 

Cash Out?

Saturday 4/15/2017

5 Minute Warm Up

Coaches Choice

 

23 Minutes

400 meter run

12 KB Swings

12 Box Jumps

12 DB or barbell thrusters

200 meter run

14 Kb Swings

14 Box Jumps

14 DB or barbell Thrusters

 

Friday 4/14/2017

5 minutes

10 HR Push Ups

Toy Soldier march/butt kickers

Cherry Pickers down and back

Lunge down and back

 

10 Minutes

30 Butterfly Sit ups

30 Weighted lunges

 

Rest 1 Minute

 

9 Minutes

20 Hollow Rocks

10 Weighted Step Ups

 

Thursday 4/13/17

5 Minutes

10 Sit Ups

10 Bird Dogs

10 Hip Extensions

10 Burpees

 

21 Minutes

400 Meter run

20 Pull Ups

100 Bicycle Crunches

400 Meter Run

20 Push Ups

30 V-Ups

 

Wednesday 4/12/2017

5 Min

Buy 400 meter run

Then

10 KB Swings

10 Goblet Squats

10 Sit ups

 

 

20 Minutes ( Partner ) – Each person has to complete a round before you switch- P2 is doing wall sits and Elbow plank (alternate each time)

12 Wall Balls

12 Push Press

Monday 4/10/2017

5 Minutes

20 Quick Jacks

Shuttle Run 2x

10 Squat Jumps

 

EMOM for 21 Minutes

Min 1: 8 Burpee Box Jumps + V- Ups

Min 2: 12 Wall Balls + Butterfly Sit Ups

Min 3: 16 KB Swings + Mt. Climbers

Saturday 4/8/2017

5 Min

Inch worm push Up/ Shuttle Run

Lunge down and back

30 Mt. Climbers

10 Squat Jumps

 

20 Min (Partner)

400 meter run

40 box jumps (Alternating)

60 Pull ups (Alternate every 10)

40 Push Ups (alternate every 10)

50 Burpees (Alternate every 5)

 

Friday 4/7/2017

5 Min

Toy Solder March/butt kickers

30 Jump Ropes

Shuttle Run down and back

 

7 Min

100 meter sprint

10 Burpees

 

Rest 1 min

 

6 Min

100 meter sprint

10 Wall Balls

 

Rest 1 Min

 

5 min

100 meter sprint

20 V- Ups

Thursday 4/6/2017

5 Minutes

10 Spiderman Steps w/ rotation

10 HR Push Ups

Bear Crawl Down and back

10 Hip Extensions

 

18 Minutes

50 Sit Ups

50 Push Ups

50 Air Squats

:30 Elbow Plank Hold

 

Cash Out?

 

Wednesday 4/5/2017

5 Minutes

10 Sit ups

10 Supermans

10 Squat to stand

Shuttle run down and back 2x

 

9 Min

12 DB Push Press

12 Thrusters

 

rest 1 Min

 

9 Min

100m sprint

15 KB Swings

15 Butterfly Sit ups

 

Cash out?