Friday

Warm-up 

"Angie"

100 push-ups

100 pull-ups

100 sit-ups

100 squats

cool-down

Thursday

Warm-up

1 1/2 mile run for time

50 weighted sit ups with ball throws 

Wednesday

Rest day

Tuesday

Warm-up

Jump rope drills

3 rounds of each different group of exercises; complete all 3 rounds before moving to next group 1, 2, then 3:

#1 Barbell bench press  10 reps

     Flat bench press        20 reps

#2 Standing barbell curls   12 reps

      Bench Dips   12 reps

#3 Box hops (jump completely over a random set of boxes consecutively: 6'', 12'', 18'', 24''  10 reps

      Single leg Squats (body wt.)  25 reps

Cool-down

Monday

Warm-up

7 sets 10 reps for time:

kettlebell swings

thrusters 

Cool-down

Friday

Warm-up

2 rounds:

20 sec. of work followed by 10 sec. of rest for two minutes then rotate to next exercise

Tire flip

plate push

chest press

vertimax runouts

static hangs from rings 

cool-down

Thursday

Warm-up 

Front plank 2:00 minute/side plank L&R 1:00 minute each x 2 sets

"Kelly"

5 rounds for time:

400 metter run

30 box jumps 24 inch box 

30 wall ball shot w/20lb ball

Wednesday

REST DAY

Tuesday

Warm-up

21-16-11-6

Split Jerk behind neck

Progressive push-up with Db's 1 lap (black line to black line)

(perform both exercise consecutively)

Core

Cool-down

Monday

Rope 3:00

ladder drills 

Fore time:

25 Deadlifts

1 min. plank

25 pull-ups

1 min. plank

25 steps walking lunge  (holding 40lbs. db's) 

1 min. plank

25 Good Mornings 

1 min. plank

25 12'' Box jumps

1 min. plank

25 18'' Box jumps 

1 min. plank

25 Good Mornings

1 min. plank

25 Steps walking lunge (holding 40 lb. db's)

1 min. plank

25 pull-ups

1 min. plank

25 Deadlifts

 1 min plank

Cool-down

Sunday

REST Day

Saturday

REST DAY

Friday

Warm-up

Core

5 x 5 Flat Bench Press (Complete all 5 sets before running 800 Meters and moving to Incline Press)
800 Meter run

5 x 5 Incline Bench Press
800 Meter run

Cool-down

Thursday

Rope/Ladder

8 rounds 8 reps:

Power Clean (115lbs./135lbs./185lbs.)

Straight leg deadlift (50/60/70)

50 sit-up med ball throws against the wall

Cool-down

Wednesday

REST DAY

Tuesday

Warm-up/Rope

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 X 2
Partner Curls
Partner tricep pressdowns

Cool-down

Monday

Warm-up

Core

7 rounds:

75 lb. shoulder press 21 reps

Back extentions 21 reps

Cool-down

Sunday

REST DAY

Saturday

REST DAY

Friday

Warm-up

Rounds until fatigue:

Push-up Circuit (progression/regression)

ground10 reps

6'' 10 reps 

12'' 5 reps

18'' 5 reps

24'' 5 reps

all are done with feet elevated(above)

24'' 5 reps

18'' 5 reps

12'' 10 reps

6 '' 10 reps

ground 10 reps

all are done with chest elevated (above)

1:00 round with heavy bag

pull-ups 5 reps

Thursday

Warm-up 

CORE (10 minute variety)

4 rounds:

Tire flip + 40 yard shuttle sprint

Horse shoe sprint

Cool-down

Wednesday

REST DAY

Tuesday

Warm-up (rope/ladder)

Core circuit: (1:00 ea. stations)

   plank l/r 

Med Ball Twist

Seated med ball throws against wall

jump rope single leg

                

Power Clean 3-3-3-3-3-3-3-3-3

Front Squat 3-3-3-3-3-3-3-3-3

Bench Press 3-3-3-3-3-3-3-3-3

Cool-down

Monday

Warm-up

"Barbara"

5 rounds for time: 

20 pull-ups

30 push-ups

40 sit-ups

50 squats

(rest 3 minutes between sets)

Cool-down

Friday

Warm-up

"Helen"

3 rounds for time:

400 Meter run

Kettlebell swing x 21 reps

Pull-ups 12 reps

Cool-down

Thursday

Warm-up (rope/Ladder)

4 rounds :30

Plyo platform (1-2)
Plyo platform (1-4)
Plyo press (240 lbs.)
Stair climb (hold 50 lb. db)
Heavy bag
Plyo jumps
Tire flip

Cool-down

Wednesday

Rest Day