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