Wednesday Mar 6
AMRAP in 8 Min 3 sets
Set 1
2 Snakes in pool bleachers
10 Burpees
Set 2
2 Snakes in pool bleachers
5 inchworm push-ups
Set 3
2 Snakes in pool bleachers
20 Crunches Knees to Elbows
Tuesday Mar 5
AMRAP in 8 min 2 sets
4 Pull-ups
6 Bench Press
8 Burpee Box Jumps
10 GHD Situps
1 Mile Run
Monday Mar 4
AMRAP in 7 min 4 sets
Set 1 Snake - 10 Plate Ground to Overhead
Set 2 Snake- Farmer walk around the pool
Set 3 Snake - 10 Wall ball
Set 4 Snake 10 Burpees
Saturday Mar 2
3 Sets for time
5 Jump Pull-ups
10 OH Squats
15 GHD Sit-ups
5k Run
Friday Mar 1
5K Run
Thursday Feb 28
Tabata
8 Tabatas 20 sec on 10 sec rest
Mason Swings
Push-ups
Knees to elbows
20 Min run
Wed Feb 27
5K Run
Friday Feb 22
20 minute run
Thursday Feb 21
4 Snakes in thr pool bleacher
10 PU
15 SU
AMRAP in 20 Min
Wednesday Feb 20
Tabata
Comando Push-ups
Leg Leavers
Kettlebell Swings
Jumping Jacks
8 Tabatas 20 sec on 10 sec rest
20 Minute run
Tuesday Feb 19
3 Snakes in thr pool bleacher
30 PU
30 Squats
AMRAP in 25 Min
Monday Feb 18
5 Burpees
10 PU
15 Crunches
Every 75 Seconds for 25 Minutes
Saturday Feb 16
4 snakes in pool bleachers
40 PU
50 Elbows to knees crunches
2 snakes in pool bleachers
20 PU
25 Elbows to knees crunches
AMRAP in 25 min
Friday Feb 15
8 Bench Press
6 Dead lifts
4 Deficit PU
2 Power Cleans
5 sets for time
Thursday Feb 14
8 to 1 laps around the pool deck
10 GHD sit-ups after each set
for time
Wednesday Feb 13
25 Min Run
10 bench press
10 dead lifts
10 push press
10 wall balls
10 burpee pull-ups
10 deficit PU
10 hanging cleans
10 GHD sit-ups
10 curls
10 box jumps
Tuesday Feb 12
50M Sprint
5 inch worm PU
50M Sprint
5 Box Jumps
AMRAP in 12:30
1 min rest
50M Sprint
5 Burpees
50M Sprint
5 slalom squats
AMRAP in 12:30
Friday Feb 8
2 Laps around pool bleachers
10 plate ground to overhead
2 Laps around pool bleachers
10 Burpees
AMRAP in 12:30 Min
2 sets 1 min break in between sets
Monday Feb 4
2 Laps around pool bleachers
10 Burpee box jumps
AMRAP in 12 Min
2 Sets with 3 min rest in between
Must do 15 GHD Situps during Rest
Thursday Jan 31
8 to 1 Laps in pool Bleachers
5 inchworm push-ups
10 Grasshoppers after each set of laps
Wednesday Jan 30
Pool Snake before each exercise.
Pyramid up then back down.
5 Russian Lunges
10 Hollow Rockers
15 Burppes
20 Push-ups
25 Air Squats
30 Crunches
Tuesday Jan 29
20 Min Run
5 Burpee Box Jumps
5 Overhead Squats
5 Wall balls
5 Sets for time
Monday Jan 28
4 Min Run
2 Laps Sprint Around Pool Bleachers
20 Push-Ups
30 Crunches
5 Sets
Friday Jan 25
7 to 1 laps on pool bleachers
At the end of each set 10 burpees
Thursday Jan 24
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 GHD sit-ups
Wed Jan 23
30 minute run
100 Crunches
100 push-ups
Tuesday Jan 22
Pyramid up and down
Snake in the pool bleachers between each exercise
5 Russian Lunges
10 Burpees
15 Grasshoppers
20 Air Squats
25 Push-ups
30 Crunches
Monday
5 Sets for time:
10 135lb Bench Press
5 Burpee box jumps
10 GHD sit-ups
Friday Jan 18
5 sets of:
5 Min run
25 Crunches
Thursday Jan 17
50M Sprint
5 Burppes
50M Sprint
5 Box Jumps
50 Sprint
5 Inchworm PU
50M Sprint
5 Box Jumps
12 Sets for time
Tuesday Jan 15
2 min run
30 Exercise (various)
10 Sets
Monday Jan 14
2 laps around pool bleachers
5 inchworm pushups
AMRAP in 5 min
4 Sets 1 min in between (5 partner sits-ups)
Friday Jan 11
5 Min Run
25 Crunches
5 Sets
Thursday Jan 10
50m Sprint
10 Grasshoppers
50m Sprint
20 Crunches
Up Stairwell
10 Air Squats
Down Stairwell
20 Crunches
12 Sets for time
Wednesday Jan 9
5 Burpees
10 Pushups
15 Crunches
One set every 75 sec for 20 sets
Tuesday Jan 8
25M Swim
5 Burpees
25M swim
20 Crunches
AMRAP in 12:30 Min
2 sets
Monday Jan 7
Snake in the pool Bleachers
5 Burpee box jumps
Snake in the pool bleachers
20 Crunches
AMRAP in 9 Min
3 sets
Sat Jan 5
10 Deadlifts
10 Defict PU
10 24" Box jumps
5 sets for time
Friday Jan 4
40M Sprint
10 Air Squats
40M Sprint
10 PU
40M Sprint
10 Crunches
12 Sets
Thursday Jan 3
8 to 1 Laps in the pool bleachers
5 burpees
25 crunches in between each set of laps
Wednesday Jan 2
5 Min Run
20 Crunches
5 Sets
Monday Dec 31
Swimming Across the pool (Short way)
First set kick
10 PU on one side
20 Crunches on the other side
Second set swim
20 Air Squats
5 burpees
Third set kick
10 PU on one side
20 Crunches on the other side
AMRAP in 10:00min 3 sets one min rest in between
Saturday Dec 29
20 min Weight room Lift
1 Snake in Pool Bleachers
5 Burpee Box Jumps
20 Crunches
10 Sets for time
Wednesday Dec 26
5 Min Run
1 Minute Sprint
5 Sets
Monday Dec 24
8 to 1 laps in the pool bleachers
10 Push-ups
10 Frog thusts
Friday Dec 21
10 to 1
laps Running around the pool
Push-ups
Crunches
Tuesday Dec 18
25 Minute run in the pool bleachers
Monday Dec 17
50M sprint 3 Wall Walks
50M Sprint 20 Crunches
50M Sprint 5 Burpees
Do this 5 times
3 sets 1Min rest between each set
Friday Dec 14
25 Minute Run
Thursday Dec 13
10 Burpees
20 Crunches
10 Push-ups
10 Sets for time
Wednesday Dec 12
One lap of Stairs in the pool Bleachers
10 Frog thrusts
10 Star jumpers
AMRAP in 12:30 2 sets one min rest in between
Tuesday Dec 11
Swimming Across the pool (Short way)
10 PU on one side
20 Crunches on the other side
AMRAP in 12:30 2 sets one min rest in between
Monday Dec 10
Weight room
Must do 20 Burpee Pull-Ups
Saturday Dec 8
Away Scrimage
Stairs and Exercises
Hallway run
Dec 7
1 Snake in the pool bleachers
10 Grasshoppers
20 Crunches
AMRAP 12:30 2 sets
Thursday Dec 6
5 Burpees
10 PU
15 Crunches
Every 75 Seconds for 25 Minutes
Wednesday Dec 5
20 Crunches
10 Stand-ups
5 Wall walks
AMRAP in 5 Min
3 Sets
10 Footfires in between each set
Tuesday Dec 4
10 Burpees
25 M Swim
20 Air Squats
25 M Swim
AMRAP in 25 Min
Monday Dec 3
4 laps in pool bleachers - 10 PU - 10 Crunches
4 Laps - 20 PU - 20 Crunches
4 Laps - 30 PU - 30 Crunches
4 Laps - 40 PU - 40- Crunches
Continue increasing by 10
AMRAP 24 Minutes
Saturday Dec 1
Snake in Pool Bleachers
10 Burpees
10 SU on Exercise Ball
AMRAP 25 Min
Friday Nov 30
10 Doubles Each
10 Body Builders
2 Wall PU
AMRAP 25 Min
Thursday Nov 29
10 to 1 Pyrimad
Jumping Jacks
Pushups
Crunches
Wednesday Nov 28
3 Laps in Hallway
30 Air Squats
3 Wall Walks
AMRAP 25 Min
Tuesday Nov 27
5 Burpees
10 PU
15 Crunches
Every 75 Seconds for 25 Minutes