Monday August 13th, 2018
Warmup- 3 rounds
0:15 jumping jacks
0:15 air squats
0:15 mountain climbers
0:15 squat jumps
12 min Circuit*
10 goblet squats
10 DB push press
10 box jumps
10 situps
*Every 90 seconds perform 6 burpees (beginning at 0:00)
Extra
3 rounds:
0:30 hanging leg raise
0:30 dead hang hold
3 rounds:
0:30 squat jump
0:30 hold at bottom of the squat
Tuesday August 14th, 2018
Warmup
3 mins shuttle runs
-coach mix in movements
With running clock
5 min AMRAP
1 length loaded carry
10 renegade rows (with push up for a challenge)
1 length loaded carry
10 bent over rows
rest 2 min
3 min max shuttle runs*
rest 2 min
5 min AMRAP
1 length walking lunges
10 deadlifts
1 length walking lunges
10 squats
rest 2 min
3 min max shuttle runs*
*perform one burpee at each end of gym for shuttle runs (burpee + 1 length SR each time)
Wednesday August 15th, 2018
Warmup
0:30 Rowing
10 air squats
0:30 Rowing
8 burpees
0:30 Rowing
6 ring rows
0:30 Rowing
4 pushups
Four Corners-18 minutes*
1: 30 cal row
2: 30 wall balls
3: 30 burpees
4: 30 ring rows
*each corner of the gym is a different movement, must complete the 30 reps at the corner before moving to the next corner
-must perform traveling squat jumps to change corners, work for 18 mins total
Core Work
Accumulate total of 3:00 in plank (rest as needed)
Thursday August 16th, 2018
Warmup- 2 rounds
6 Stair ascents
2 sled push
6 burpees
1:00 on 0:30 off x4 per station
Sleds (pull + push)
Rest 2 min between stations
Burpees
Rest 2 min between stations
Stairs
Friday August 17th, 2018
Warmup- 2 rounds
10 cal row
50 skips
5 shuttle runs
8 rounds:
0:30 row
0:30 burpees
0:30 skipping (DU or singles)
0:30 rest
3 rounds
12 step ups (6/side)*
12 glute bridge raise
12 split squats (6/side)*
*can add weight for more experienced athletes
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