Tuesday

Ladder/Rope
Core

100 regular push-ups
25 weighted push-ups (25 lb. plate)

60 yd. sprints x 10 (females under 13 sec./Males under 10 sec.)

Stretch

Monday

Rope/Ladder
Core

10-9-8-7-6-5-4-3-2-1
Power Clean
Pull-ups
Wall Balls
(After all even #'s take a "big" lap)

Stretch

Friday

Rope/ladder

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Stretch

Thursday

Rope
Ladder

Core

3 Rounds:
Vertimax Jumps - 1 minute
Run outs - 1 minute
hang clean - 10 reps in 1 minute
round w/heavy bag - 1 minute

1 minute plank

cool-down

Wednesday

Rest Day

Tuesday

Warm-up/Rope (4 minutes)

Ground Ladder

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cool-Down

Monday

Rest Day