5/25 workout

Warm-up: 1/3 mile 1 min each: Knees to chest on pull up bar Plank Crunches Side raise with weight Sprint 1/3 mile 1 min each: Box jumps Lunges Wall sit Squats Sprint 1/3 mile 1 min each: Curls Lateral raise Row OH press Sprint 1/3 mile Go for 1 hour Trainer: Keith

M-5/21-Workout

10 min abs 5 mins burpees 10 min abs 5 min burpees 10 min abs 5 min burpees 10 abs You have to beat your burpee reps each round or you have to do a fourth round of burpees. Trainer: Regan

5/16/2012 Wednesday

warm-up: 1/3 mile jog

Decline push-ups
abs 25x
100 jump rope
abs 25x
pull-ups
squat jumps
abs 25x
dumbbell curls
dips
abs 25x
30m weighted lunges

10,9,8,7,6,etc.....for the reps above

Trainer: Travis

5/14 Monday

Warm-up: 1/3 mile jog 12 down Lawn mower rows Arm pit rows Dive bomber push-ups Weighted squats Alternting lateral raise Weighted step-ups Pull-ups Shrugs Bear crawl 30m 25 reps of an ab exercise Do 12 reps of each, the bear crawl abs, 11 reps of each, bear crawl abs, etc... Trainer: Cory

5/11/2012 Friday

Warm-up: 10 min abs 200x jump rope Heavy pants up flight of stairs 100m standing long jump 100m jog, 100m run, 100m sprint Heavy pants down flight of stairs Inchworm burpee thrusters with weight- 15m Run the pull-up bars Complete as many times as possible Trainer: Regan

5/9/2012 wednesday

10-min ab warmup Pyramid of 60: 1.) 60 sec wall sit 2.) mtn climber, ski plank 3.) pistols, squats, hip raise 4.) pushups, grasshopper, jump squat, burpee thrusters 5.) bicep curl, shoulder press, tricep extensions 6.) pull up, dead leg situp 7.) 1/3 mile run Do #1 then #2 Do #1 then #2 then #3 Do #1 then #2 then #3 then #4 etc.... For each #, do 60 reps total. For example on #2, you could do 10 ski plank and 50 mtn climber Trainer: Wayne

5/7/2012 Monday

Warm-up: 25 crunches 1 min plank 10 min repeat Workout: 15 burpee thrusters- 30lb male, 20lb female 15 box jumps 15 pull-up hang- knees to bar 15 push-up to dip swings Hop flight of stairs Run1/3 mile Trainer: Keith

5/2/2012 Wednesday

Warm-up:

one person in plank,other person 25 sit-ups

10min

6 laps (700m)

10 pull-ups

20 Burpees

100 jumprope

full court bear crawl (30m)

full court weighted lunges (30m)

10 chin-ups

repeat 3-5x

trainer: 

regan