Friday

"Team Challenge" (3 athletes on a team)

Warm-up (outside)

Only one team will go at a time while the other team is resting.
First, all 3 of the team members will pick up the "big" tire and hold above heads for :15 then press for :15 seconds. After the :30 seconds (:15/:15) the tire will drop, two of the team members will go into plank while one team member goes through the obstacle course (O.C.):

"small" tire flips (black line to black line)
25 lb. plate pushes
high knees through the ladder
farmers walk outside
runs - "the horse shoe"
farmers walk back inside
"small" tire flip (black line to black line)

After completing the O.C. the member will join his team in the plank while another member goes through the O.C.
Each team will be timed as they go through the O.C.. when the last member has completed his/her round the time will stop. Time will be combined from all 3 team members for a total time. Losing team has 25 burpies.
During round 2 of the obstacle course the team must beat their 1st round time. If they are unable to beat their 1st round time they will have 25 burpies. If they do beat their first round time the other team has 25 burpies.

Stretch/cool-down

Possible burpies from challenge:
25 burpies for losing
25 burpies if round 2 time is slower
25 burpies if other team beats their time

Thursday

Ladder/Rope

bench Press 5 x 10 (at own pace)

5 rounds of 5 reps:
Ring pull ups
Ring dips

Wednesday

REST DAY

Tuesday

Rope/Ladder

3 "big" laps (1 mile)

2 rounds(second round is double the reps):

run outs on vertimax 10 reps/20 reps
lateral box jumps 25 reps/50 reps
plyo jumps 10 reps/20 reps
*sprints on treadmill 2 x 10 (reps are not doubled)

3 "big" laps (1 mile)

Monday

Warm-up/Rope
1 lap around med building

"Tabata Something different"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

1 lap around med building
ladder drills
1 minutes front plank/:30 Left side plank/:30 Right side plank

Friday

Ladder/Rope

"Helen"

3 rounds:
400 m run
Kettlebell swings x 21
pull-ups (55lbs.) 12

Cool down/Stretch

Thursday

Warm-up (Rope/Ladder)

3 Rounds:
10 elevated chest push-ups (BW)
30 Lunge walk w/press (15lb.)
10 Plyo push-ups (knees on ground) (BW)
30 Ab ball seated db press (20lbs.)
10 elevated feet push-ups (BW)
Lap around building with 10 lb. ball above head

Stretch/Cool down

Tuesday

Warm-up (Rope 4 minutes)
Ladder

Bench Press 1 x 10 warm-up set (45 lbs.); 5 x 5 (135/165/185/205/205)
Between each set of bench press run 100 yr sprint outside ( or two 50 yard sprints). Jog to the cone outside, when you get to the cone you should be in an all out sprint. Once you get to the 50 yd cone turn around and sprint back to starting cone. After the sprints walk in and perform next set on bench press. This should continue until all sets are completed on bench press.

3 rounds:
Step ups with heavy bag on shoulders (12'' box) 10 reps each leg
Seated db curls 10 reps
overhead reverse medball throws 10 reps

2 sets Plank after rounds 1:00 min.

Stretch

Monday

Warm-up (rope/ladder)

Hang Clean & Press 1 x 10 warm-up 45lbs.; 2 x 5 (135lbs.)
after each set of hang clean & press do 12 reps of lat pulls (80lbs.)

2 rounds:
Tire Flip (small tire) 1:00
Lunge Walk (body wt.) 1:00
Farmers Walk 1:00
Chair Push ups 30 reps

1 set of 2 min plank after rounds

Stretch

Friday

"Partner day"

Ladder/Stretch

2 Rounds:
Tire holds above head w/press 2:00
Hangs from pull up bar 2:00
Chair push-up position 2:00
Plate pushes (35lbs.) 2:00
Sprints on treadmill (15 mph) 4 x 6 sec.


Plank 2:00 (after rounds)

Stretch

Wednesday

Rest Day

Tuesday

Rope (4ways :30 ea. x 2)

Bench Press 5 x 5
60% of max set 1
70% of max set 2 & 3
85% of max set 4th & 5th

5 rounds:
wt. dips 5
Incline db press 5
Standing db curl 10

Sprints (after rounds)
4 x 10 mph 0% incline (10 sec)
2 x 9 mph 10% incline (8 sec)
2 x 12 mph 15% incline (8 sec)

Stretch/Ladder

Monday

Rope (4 way :30 ea.)
Ladder

Hang Clean 4 x 6 (85lbs. 1:30 rest between sets)

3 Rounds:
Box Jumps 12'' 20
Chair push ups 20
Core bar 20
Plank 2:00

Stretch

Friday

Warm-up (Rope 4 way :30 ea.)

Push-up circuit 2 sets w/1:00 rest between sets
10 regular
10 feet elevated
10 chest elevated
10 wide grip

Obstacle Course x 2 sets (Rest 2 1/2 minutes between sets):
Tire Flip (to black line)
Tire hit (10-1 alternating with partner)
shuffle partner chest pass w/med ball 2 1/2 trips
Farmers Walk 10 yrds and back
Shuffle partner chest pass w/med ball 2 1/2 trips
Tire Flip (Back to starting point)


Cool-down/Stretch

Warm-up/Rope 4 minutes

1RM: Back Squat 2 reps until failure (increase wt. ea. set)

2 rounds:
Single leg 6'' box jumps (BW) 20 ea. leg
Run outs on vertimax w/wt. ball (18 lb.) 20
Walking lunge (BW) 1:00
Sprint :30

Ladder/Cool Down

Wednesday

"Core & Cardio"
Warm-up (2 laps outside)

4 rounds:
1:00 run on treadmill 10 mph 5% grade
1:00 decline twist with med ball
1:00 round w/heavy bag
1:00 front plate raises
1:00 Straight arm barbell rotations

Cool-down (Ladder)

Tuesday

Warm-up (Rope 4-ways :30 ea.)
Ladder

Bench Press Max: 1 rep until failure increase wt. each set.

Rounds until failure:
Db push-up w/horizontal row (20 lb.) 15 reps
Db seated Curls (30 lb.) 8 reps
Barbell incline press (close grip) (95-115 lbs.) 10 reps
Barbell skull crushers (45 lbs.) 15 reps

Stretch

Monday

Warm-up (rope 4 minutes: two feet/L/R/alternating :30 ea.)

Max front Squat: 2 rep sets until failure

Rounds until failure:
1:00 minute plank
Wall balls 10 reps
Reverse Lunge w/press 5 ea. leg
upright rows from ground 10 reps

ladder drill/Stretch

Friday

Rope
Overhead Squats

3 Rounds:
lateral Box jumps :45
Tire Hits Lside/Rside/Middle :45
Bench push-ups :45
Overhead reverse ball throws (15lb. ball) :45
Runs on treadmill (30% grade 6-7 mph) :45
curls :45
(:15 seconds between ea. exercise; :30 seconds between ea. round)

Cool-down/Stretch