4/30/2012 Monday

Warm-up: Run 3 ladders Partner up Burpee thrusters w/weight 12x- jump rope Medicine ball push-ups 10 ea- Farmers walk Chin-ups 10x- jumping jacks 20x Squat jumps- Shrug walk 30 sit-ups 30 leg throws 3 Partner Indian runs. 120m. One person sprints and other person walks. When caught, switch. Above, one person does the rep exercise and then switch. Do 3 sets in one hour. Trainer: Cory

4/25/2012 Wednesday

Warm-up:
25 situps
30m ladder
repeat for 10 min

20x Jack Push-up
20x Grasshopper
20x Squat Jump
Run the Monkey bars

run 1/3 mile

20x Decline Push-ups
40x Mountain Climbers
20x Box Jumps
AMRAP Pull-ups

run 1/3 mile

10x Burpees
15x Jumping Pull-ups
20 eac skaters
25x Dips

run 1/3

Repeat for 1 hour

Trainer: Wayne

4/23/2012 Monday

Warm-up:
25 crunches
30m jog
25 crunches
30m jog
repeat for 10 min

Partner up. One person does cardio the other does the exercises. When the cardio person is done, switch.

Cardio:
1/3 mile run
150 jump rope
25 burpees

Exercises:
Bench press on a ball- 20x
Push-up zone- 4 reps incline, 4 reps decline for 36 push-ups total
Weighted lunges- 60m
Lateral front raises 10x
Lateral side raises 10x


Trainer: Regan

4/20/2012 Friday

Abs (10min):
100 sit-ups
1-minute plank
100 Crunches
1-minute plank

25min:
Ace- Run the Ladder (Jungle Gym)
King- Pull-ups to fail or jumping pull-ups to fail
Queen- 7 Turkish Get-ups each
Jack- Farmers Walk 100m
Diamond- Diamond Pushups
Hearts- Tricep Side rise
Spades- Tricep Extensions OH
Clubs- up-downs x5
Joker- 100 situps


25min:
Ace- 150 jump rope + 15 burpees
King- Bear Crawl 60m
Queen- 15 grasshoppers
Jack- Sprint 400m
Diamond- x6= meters to skip
Hearts- x6= meters to short stride run
Spades- x6= meters to long stride run
Clubs- x6= meters to side shuffle
Joker- 25 burpees

Trainer: Regan

4/18/2012 Wednesday

10 min abs

Station #1
100m squat walk
100m broad jump
100m lunges
100m side lunges
100m band resistance walk
mountain climbers for 30sec

Station #2
30 grasshoppers
20 burpees
10 squats
5 push-ups
50x jump rope

Station #3
20x each exercise
OH press
Kettlebell swing
bicep curls
upright rows
Push-up rows

15min each station

Trainer: Sarah
2 30m wind sprints

4/16/2012 Monday

Repeat each station 3x

Station 1:
15x box jumps
15ea pistol squats
15ea step ups
20x decline push-ups

Station 2:
50x hip extensions
25x dips
15ea single-leg squats
20ea quick feet(toes to bleachers)

Station 3:
15 curls
15ea Single leg dead lift
20 cross over push-ups
30x side-to-side jump

Station 4:
15x lateral raises
15ea skaters
15x halo
12x X-jump

5min abs

Trainer: Lisa

4/13/2012 Friday

10 min abs

A. 5 min cardio: Burpees, Jump Rope, or Running

B. 1 minute each:

1. Single Arm Clean and Press
2. Floor Wipers
3. Hold Chin-up
4. Plank
5. Lunges
6. Plate Hold Curl
7. Hanging Pull-up Hold
8. T Pushups
9. Box Jumps
10. OH Plate Hold
11. Jumping Pull-ups
12. Bear Crawl

A, B, A, B, A

Trainer: Regan

4/11/2012 Wednesday

Warm-up
1/3 mile jog
45 seconds each below, repeat 2x

Crunches w/arms extended
Plank
Russian Twist
Side scissors left
Side scissors right
Leg lifts

Station #1
Squat kick- 20x each leg
180 20x
Mountain Climbers 40x
High Knees 40x

run 1/3 mile

Station #2
Tricep OH extensions 10x
10 Pull-ups
10 Upright Row
15 Grasshopper

run 1/3 mile

Station #3
Push 45lb weight on towel 60m (Sled push simulated)
shuffle run (10m) 20x
Ladder Climb 40x
Crab Kick 40x

run 1/3 mile

Go for 1 hour.

Trainer: Travis

4/9/2012 Monday

Warm-up

Jog 1/3 mile

50 Crunches

50 Russian Twist

50 Sit-ups

Medicine Ball Push-ups 20/15/10/5

Decline Push-ups 20/15/10/5

Alternating Wide Push-ups 20/15/10/5

Military Push-ups 20/15/10/5

Dive Bombers 20/15/10/5

20m Lunges

20m Broad Jump

50 Jump Rope

15 Dips

15 Box Jumps

10 Curls

10 Shrugs

Do the push-up exercise, 20m lunge, the other exercise, 20m broad jump, and then back to push-ups. Example:

20 Medicine Ball push-ups

20m lunge

50 jump rope

20m broad jump

20 decline push-ups

20m lunge

etc.....

Trainer: Cory

4/6/2012 Friday Workout

Warm-up

1/2 Mile Indian Run

10

9

8

7

6

5

4

3

2

1

Push-ups, Squats, Dips, Skater Lunges, Burpees, Split Lunges

Sprint 30m in between each set

Example:

10 push-ups

sprint 30m

10 squats

sprint 30m

10 dips

sprint 30 m

10 skater lunges

sprint 30m

10 burpees

sprint 30m

10 split lunges

30 second break

Abs (10min)

Trainer: Blake

4/4/2012 Wednesday

Abs

Plank

Hip Raises

Toe Touches

Rt Crunch

Lft Crunch

1 min each, repeat 2x

Split into two teams. Repeat below AMRAP in 40 minutes. Keep tally by team. Losing team does 25 burpees.

1/3 Mile run

20 Push-ups

20 Box Jumps

200 Jump Ropes

100m Farmers Walk 45lb-male, 25lb- female (weight over head)

25 Double Crunch

20 Froggie Step each leg

Trainer: Regan

4/2/2012 Monday 5:30am-6:30am

Warm-up:
jog 100m
25 situps
5x

Station 1
X-Work (quick steps, 4 squares- LF, RF, LR, RR, repeat)
Fast Feet- 3 count per square, rotate
Side lunge hop reach- pick up and then put away on otherside
Pedal lunge- 10 quick steps and split lunge both legs

Station 2
Bear Crawl
Mtn Climber
Plank with shoulder tap
Superman

Station 3- 110m lap
1st Gear- 60%
2nd Gear- 70%
3rd Gear- 80%
4th Gear- 90%

Station 4
Jack Push-up (push-ups with legs sprawled)
Slalom Plank- knees to elbows
Grasshopper
Squat Jump

Repeat 2x with 30 sec each exercise. Take 30 sec break
Repeat 2x with 30 sec each exercise. Take 1 min break then rotate to next Station.

Group Burnout:
Group of 3 people
1 person on one end of court (30m), 1 person on other end, and 1 person running in between.
Complete 200 pushups and 300 situps.

Trainer: Wayne