Wednesday Feb 19
Cut team in two Groups
Group one wrestles a 2-2-2 match
Group two
Period 1 20 Burpees
Period 2 30 PU
Period 3 40 Crunches
Then groups switch
Each group goes 3 times
Tuesday Feb 18
4 Rounds 6 min AMRAP
Round 1 and 3
2 laps in pool bleachers
3 Squats, 3 Leg levers
2 laps in pool bleachers
6 Squats, 6 Leg levers
Continue to add 3 rep to each set
Round 2 and 4
2 laps in pool bleachers
3 Lunges, 3 PU
2 laps in pool bleachers
6 Lunges, 6 PU
Continue to add 3 rep to each set
Monday Feb 17
25 Min Run
30 MIn free weight room
Friday Feb 14
3 Rounds AMRAP in 12 min
4 laps around pool
5 Burpees, 5 SU
4 laps around pool
10 Burpees 10 SU
Continue to add 5 reps each round
4 laps around pool
5 Box Jumps 5 Jumping jacks
4 laps around pool
10 Box Jumps 5 Jumping Jacks
Continue to add 5 reps each round
4 laps around pool
5 PU 5 Squats 5
4 laps around pool
10 PU 10 Squats
Continue to add 5 reps each round
Tuesday Feb 11
2 Rounds
8 min run around pool bleachers
40 Crunches
30 PU
20 Squats
10 HSPU
Monday Feb 10
5 to 1 Laps in the hallway
10 PU
10 Crunches at the end of each set
Thursday Feb 6
6 to 1 laps in Hallway
10 PU
10 Crunches
at the end of each set
Thursday Jan 30
2 Rounds
12 min snake in pool bleachers
2 min rest between rounds
Wednesday Jan 29
6 x 7 laps outside pool bleachers
ME on each sprint
1:30 Rest between each set of 7 laps
Tuesday Jan 28
20 Free Weight Room
6 to 1 Snakes in the Bleachers
After each set 10 PU and 10 Crunches
Monday Jan 27
Continuous 15 Min Clock
1 min of HS hold/HSPU
2 min of Burpees
3 min of Squats
4 min of Jump rope
5 min of Crunches
Friday Jan 24
4 6 min snakes in pool bleachers
After each snake
1st 30 Crunches
2nd 25 Jumping Jacks
3rd 20 PU
4th 15 Squats
Cash Out - 2 lap sprint
Thursday Jan 23
2 Rounds AMRAP in 12 Min
Round 1
40 M Sprint
10 Burpees
40 M Sprint
10 Crunches
Up the stairs
10 PU
Down the stairs
10 Crunches
Round 2
40 M Sprint
10 Inchworm PU
40 M Sprint
10 Crunches
Up the stairs
10 Squats
Down the stairs
10 Crunches
Friday Jan 17
3 Rounds
AMRAP in 7 min
1 Snake
10 V-SU
1 Snake
10 Squats
1 Snake
10 Helen Kellers
Tuesday Jan 14
4 Rounds 6 Min AMRAP in 6 min
50M Sprint
5 Burpees
50M Sprint
5 Box Jumps
50M Sprint
5 Inchworm
50M Sprint
5 Dips
Monday Jan 13
Pyramid up and Down
One snake in pool bleachers after each set
10 Burpees
20 Leg Levers
30 HRPU
40 Squats
50 Crunches
Saturday Jan 11
In the Pool
10 25's on 40 sec
Then
10 min AMRAP
25 M swim
10 PU
25 M swim
10 Crunches
Thursday Jan 9
5 Rounds AMRAP in 5 min
Round 1, 3, 5 Running in pool area
Rounds 2 and 4
5 Box Jumps
10 PU
15 Crunches
Tuesday Jan 7
3 Rounds 90 Sec between each round
AMRAP in 7 min
Round 1
Sprint around the pool
10 Box Jumps
Run Snake in Pool Bleachers
10 KB Swings
Round 2
Sprint around the pool
10 PU
Run Snake in Pool Bleachers
10 Crunches
Round 3
Sprint around the pool
10 Squats
Run Snake in Pool Bleachers
10 Leg Levers
Monday Jan 6
Complete 4 Rounds
1 min burpees
1 min V-sit-ups
1 min inchworm PU
1 min Squats
400m Run
1 mIn rest
Thursday 1/2
"12 Days of Christmas"
1 100m Run
2 HSPU
3 4ct Lunges
4 Stand-ups
5 HRPU
6 Crunches
7 Burpees
8 Squats
9 PU
10 4ct Jumping Jacks
11 V-Sit-ups
12 4ct Mountain Climbers
On first round 1 Run
Second Round 2 HSPU and 1 Run
Thrid round 3 Lunges, 2 HSPU 1 Run
etc.
Tuesday Dec 31
6 min AMRAP
10 GTO w/ Plate
1 Lap in pool Bleachers
30 Sec Rest
6 min AMRAP
10 OH Squats
1 Lap in pool Bleachers
30 Sec Rest
6 min AMRAP
10 OH Press
1 Lap in pool Bleachers
30 Sec Rest
6 min AMRAP
10 V sit-ups
1 Lap in pool Bleachers
"Cash Out" 25 HRPU
Sunday Dec 29
AMRAP in 11 min
1 lap on pool flat
11 SU
11 Squats
1 lap on pool flat
22 SU
22 Squats
Continue to add 11 Reps each round
3 min Rest
AMRAP in 11 min
1 lap on pool flat
11 PU
11 Box Jumps
1 lap on pool flat
22 SPU
22 Box Jumps
Continue to add 11 Reps each round
Friday Dec 27
Tabata - 8 Rounds
30 sec work 10 sec rest
Run
Run
Burpees
Crunches
Squats
Thursday Dec 26
40 Minute run in the pool
4 Groups will go to the weight room and preform the following
workout while the rest of the team continues to run
AMRAP in 7 Min
7 bench press
7 SU
7 Box Jumps
Tuesday Dec 24
AMRAP in 22 Min
2 snakes in the pool bleachers
10 Leg Levers
10 HRPU
10 Crunches
2 snakes in the pool bleachers
20 Leg Levers
20 HRPU
20 Crunches
Keep adding 10 Reps to each round
Monday Dec 23
100 Thrusters for time
5 Burpee penalty every 2 minutes
20 min run
Friday Dec 20
2 Rounds
13 min as many snakes as possible in the pool bleachers
Thursday Dec 19
For Time:
400m Run
40 Crunches - 25 Burpees - 40 Squats
400m Run
40 Leg Levers - 25 Burpees - 40 Sit-ups
400m Run
40 Crunches - 25 Burpees - 40 Squats
400m Run
Wednesday Dec 18
AMRAP in 8 min
3 Rounds
100M Run
75 ft Walking Lunges
100 M Run
75 ft Burpee Broad Jumps
100M Run
75 ft Bear Crawl
Tuesday Dec 17
Choice of workout
Choice 1
Bear Complex
Choice 2
Fran
Choice 3
3 rounds
AMRAP in 8 Min
2 laps around the pool
10 PU
10 Crunches
10 Squats
Monday Dec 16
AMRAP in 22 Min
2 laps in pool bleachers
10 Burpees
10 Crunches
10 Pushups
Friday Dec 13
4 laps around pool after each set
Pyramid up and down: Repeat the crunches on top
10 Russian Lunges
20 Burpees
30 Squats
40 Pushups
50 Crunches
Thursday Dec 12
4 Corners
200m Run in hall
2 rounds
AMRAP 12:00
Corner 1- 25 mountain climbers
Corner 2- 25 squats
Corner 3- 25 Crunches
Corner 4- 25 Burpees
AMRAP 12:00
Corner 1- 25 Crunches
Corner 2- 25 squats
Corner 3- 25 leg levers
Corner 4- 25 Burpees
"Cash Out" 20 GHD Situps
Wednesday Dec 11
AMRAP 12:30
25M Swim 10 crunches
25M Swim 5 Handstand Pushups
AMRAP 12:30
25M Swim 10 dips
25M Swim 5 Leg Levers
Monday Dec 9
27 Burpees, Sit-ups, Pushups
200m run
21 Burpees, Sit-ups, Pushups
400m run
15 Burpees, Sit-ups, Pushups
600m run
9 Burpees, Sit-ups, Pushups
800m run
3 Burpees, Sit-ups, Pushups
1000m run
Saturday Dec 7
3 rounds AMRAP
70 sec each exercise
burpees
flutter kicks
pushups
crunches
jump rope
leg levers
3 min run after each rond
Friday Dec 6
6 to 1 Min Runs
100m Sprint in between each set
Thursday Dec 5
200m Run
25 Burpees
400m run
50 PU
600m Run
75 walking lunges
800m Run
100 Squats
600m Run
75 walking lunges
400m run
50 PU
200m Run
25 Burpees
40 Min time cap
Wednesday Dec 4
4 laps in pool bleachers
4 rounds 10 PU 10 Crunches
4 laps in pool bleachers
3 rounds 10 SDHP 10 Mountain climbers
4 laps in pool bleachers
2 rounds 10 Russian lunges 10 inchworm PU
4 laps in pool bleachers
1 round 10 burpees 10 jump squats
4 laps in pool bleachers
Tuesday Dec 3
AMRAP in 22 min
1 lap; 10 GTO w/plate; 10 leg levers
2laps; 20 GTO; 20 leg levers
3laps; 30 GTO; 30 leg levers
Keep increasing until time runs out
Monday Dec 2
5 Burpees
10 PU
15 Crunches
Every 75 Seconds for 25 Minutes