Lower Body #1 (Phase 3)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT  

Sled Push – Full Court and back

Dead Lift – 10 (225#, 170#, 100#)

Burpees - 10

StepUps – 20

Weighted Squats - 10

Wall Sit – 1 minute 

AFTER EACH CIRCUIT PERFORM

1 Lap – Skip

1 Lap – Karaoke

1 Lap – Jog

REPEAT

Upper Body #1 (Phase 3)

GROUP OF 3 FOR WORKOUT 

ONE PERSON STARTS JUMP ROPE ON OPPOSITE SIDE OF GYM

ONE PERSON RESTS WHILE THE OTHER PERFORMS THE FOLLOWING: 

·      FARMER WALK TO FOUL LINE

·      OVERHEAD PRESS – 5

·      FARMER WALK TO HALF COURT

·      DIPS – 10

·      DECLINE PUSHUPS – 10

·      FARMER WALK TO FOUL LINE

·      KETTLEBELL SWINGS – 10

·      FARMER WALK TO END COURT

·      JUMP ROPE TILL NEXT PARTNER SWITCH 

PERSON IN GROUP WHO WAS COMPLETING JUMP ROPE WILL PERFORM THE ABOVE BACK TO BEGINNING AND REST 

·      FARMER WALK TO FOUL LINE

·      KETTLEBELL SWINGS – 10

·      FARMER WALK TO HALF COURT

·      DIPS – 10

·      DECLINE PUSHUPS – 10

·      FARMER WALK TO FOUL LINE

·      OVERHEAD PRESS – 5

·      FARMER WALK TO END COURT

·      REST TILL NEXT PARTNER SWITCH

Abs / Cardio #1 (Phase 3)

GROUPS OF 4 or 6

4 ROUNDS OF THE FOLLOWING: 

Track

GROUP INDIAN RUN

Go until everyone in group has sprinted 3 times 

GYM

Partner up with someone in the group and complete the following circuit 2X: 

25 Sit-ups (partner holds legs)

25 Leg throws (partner throws legs)

15 Box Jumps

 

Lower Body #2 (Phase 3)

GROUP LINES UP ON NEAR SIDE OF GYM

BROAD JUMP TO FOUL LINE

·        PERFORM 16 BURPEES

BROAD JUMP TO HALF COURT

·        PERFORM 16 SKATERS

BROAD JUMP TO FOUL LINE

·        PERFORM 16 SPLIT-JUMPS

BROAD JUMP TO END COURT

·        PERFORM 16 AIR SQUATS

RUN LADDER ON COURT (FOUL LINE, HALF COURT, FOUL LINE) TO BEGINNING 

REST – 1 MINUTE 

REPEAT ABOVE, ALTERNATING LUNGES AND BROAD JUMP, DROPPING EVEN REPS (16,14,12….)  EVERY ROUND TILL GROUP WORKS DOWN TO TWO.  

Upper Body #2 (Phase 3)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT  

Pull Ups – 5 (strict)

Battle Ropes – 30 circular

Hand Stand Hold – 30 second

Barbell Rows – 10

Crab Walk - Half Court and Back

Monkey Bars 

AFTER EACH CIRCUIT PERFORM

1 Lap – Jog

50 Mountain Climbers

1 Lap – Backward

REPEAT

Ab / Cardio #2 (Phase #3)

GROUPS OF 3

6 ROUNDS OF THE FOLLOWING:

1 PERSON RUNS 5 LAPS, WHILE;

1 PERSON JUMP ROPE, WHILE;

1 PERSON DOES FOLLOWING ABS:

30 - SITUPS

60  - WEIGHTED RUSSIAN TWIST

30 - BICYCLES

30 - DOUBLE CRUNCH 

SWITCH FROM LAPS TO JUMP ROPE

JUMP ROPE TO ABS

ABS TO LAPS

UNTIL EVERYONE IN GROUP HAS COMPLETED

Upper Body #1 (Phase 2)

PERFORM THE FOLLOWING AS A CIRCUIT:

VERTICAL WALL-WALK - 5
WALL SIT - 1 MINUTE
HORIZONTAL WALL-WALK - HALF COURT
WALL-TO-WALL SPRINT
WALL BALL SMASH - 10  or  BATTLE ROPE DOUBLES - 15
WALL-TO-WALL BEAR CRAWL
WALL PLANKS (Knees to Elbows) - 20

JOG LAP
SPRINT LAP
JOG LAP

REST AND REPEAT

Abs / Cardio #1 (Phase 2)

10 MINUTES – GROUP ABS

30 SECOND BLOCKS – EACH PERSON PICKS AB EXERCISE 

GROUPS OF 3

15 ROUNDS OF THE FOLLOWING: 

1 PERSON RUNS LAP, WHILE;

1 PERSON HOPS STAIRS, WHILE;

1 PERSON DOES PUSHUPS 

CONTINUE TO SWITCH UNTIL EVERYONE PERSON IS GROUP HAS COMPLETED 15 LAPS 

COMPLETE THE FOLLOWING: 

RUN 5 LAPS – WALK 1 LAP

RUN 4 LAPS – WALK 1 LAP

RUN 3 LAPS – WALK 1 LAP

RUN 2 LAPS – WALK 1 LAP

RUN 1 LAP – WALK 1 LAP

Lower Body #1 (Phase 2)

GROUP FORMS CIRCLE TO COMPLETE CIRCUIT BELOW.  EACH INDIVIDUAL WILL PERFORM EACH EXERCISE FOR 1 MINUTE AND THEN ROTATE TO NEXT EXERCISE.

ONCE CIRCUIT IS COMPLETE - REST AND REPEAT

 

1.Burpees

2.Weighted Squats

3.Fast Feet (10 count then drop)

4.Midget Jacks

5.Battle ropes (alternating, or double whips)

6.180 Jumps

7.Band side step

8.Jump rope

9.Lateral Jump (over step blocks)

10.Kettlebell Squat Swings

Upper Body #2 (Phase 2)

PERFORM EACH OF THE FOLLOWING AS A CIRCUIT STARTING WITH 12 REPS AND WORKING DOWN TO 1 REP 

Shrugs

Chin Ups

Overhead Press

Curls

Military pushup

Alt lateral raises

Lawnmowers

Kettlebell swings

AFTER EACH CIRCUIT PERFORM

25 Jumping jacks

25 Abs (your choice)

Ab / Cardio #2 (Phase 2)

MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE

ROUND #1

LINE UP ON MAT SIDE OF GYM

SPRINT TO BENCHES

PERFORM 10 DIPS ON BENCH

SPRINT BACK TO MATS

HOLD PLANK - 30 SECONDS 

PERFORM 20 SIT-UPS

REST - 1 MINUTE 

REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS DOWN TO TEN.  

ROUND #2

LINE UP ON MAT SIDE OF GYM

SPRINT TO BENCHES

PERFORM 10 TOE TAPS ON BENCH

SPRINT BACK TO MATS

HOLD PLANK - 30 SECONDS 

PERFORM 20 HIP-RAISES

REST - 1 MINUTE 

REPEAT ABOVE, DROPPING ONE HIP-RAISE EVERY ROUND TILL GROUP WORKS DOWN TO TEN.   

REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON SPRINTS

Lower Body #2 (Phase 2)

PAIR UP WITH PARTNER FOR WORKOUT

 

ONE PERSON IN PAIR RESTS WHILE THE OTHER PERFORMS THE FOLLOWING:

 

·      THRUSTERS – 5 

·      WEIGHTED WALKING-LUNGES – HALF COURT DOWN

 

·      JANITORS – HALF COURT DOWN 

·      CALF RAISES – 10 EACH LEG 

·      PRISON CELL PUSHUP – 5 

·      JANITORS – HALF COURT BACK 

·      WEIGHTED WALKING-LUNGES – HALF COURT BACK 

 

·      THRUSTERS - 5

Ab / Cardio

MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE

LINE UP ON MAT SIDE OF GYM

SPRINT TO BENCHES

PERFORM 10 TOE TAPS ON BENCH

SPRINT BACK TO MATS

HOLD PLANK - 30 SECONDS 

PERFORM 20 SIT-UPS

REST - 1 MINUTE

REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS DOWN TO ONE.  PLANK WILL ONLY BE DONE ON EVEN NUMBER ROUNDS.

REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON SPRINTS

Lower Body #2

WARM-UP - JOG 3 LAPS

DIVIDE INTO EQUAL GROUPS
GROUPS LINE UP BY MATS ON ONE END OF GYM
EACH PERSON TO USE PLATES FOR FARMERS WALK -
            (MEN MUST USE AT LEAST 45LB, WOMEN AT LEAST 35LB)

1ST PERSON IN GROUP FARMER WALK TO OTHER END AND PERFORM ONE OF THE FOLLOWING:

• BOX JUMPS - 15
• SINGLE LEG SPLIT SQUAT - 10 EACH LEG

ONCE DONE, INDIVIDUAL FARMER WALK BACK TO GROUP

WHILE 1ST PERSON IS PERFORMING FARMER WALK & OTHER SIDE EXERCISE, THE REST OF GROUP WILL PERFORM ONE OF THE FOLLOWING:

• BURPEES
• SPLIT JUMPS
• GRASSHOPPERS
• PUSHUPS
• ABS - (DOUBLE CRUNCH, RUSSIAN TWIST)

CONTINUE UNTIL ENTIRE GROUP HAS PERFORMED FARMER WALK & OTHER SIDE EXERCISE

REST 1 MINUTE & REPEAT

Upper Body #2

STATION #1

                                                        REPS

UPRIGHT ROWS                                10

ONE-ARM TRICEP EXT.                      10 each arm 

HAMMER CURLS                               10 each arm

STATION #2

                                                        REPS

DECLINE PUSHUPS                           15

WIDE-FLY PUSHUPS                         16

AB SLIDERS                                      20

STATION #3

                                                        REPS

PLATE SIDE-BENDS                           10 each side

SHRUGS                                             10

DOUBLE CRUNCH                               20

STATION #4

                                                         REPS

WALL-BALL-SMASH                            15

JUMPROPE                                         100

MONKEY BARS                                   1 length

  

COMPLETE ALL STATIONS THEN

RUN 3 LAPS

REPEAT

Lower Body #1

SIDE 1                                     

REPS - 15

Burpees                                                 Broad-Jump to Side 2

      Weighted Squat                                    Broad-Jump to Side 2 

      Single Leg Deadlift  (15 each leg)         Broad-Jump to Side 2      

SIDE 2

REPS – 20

      Weighted Sit-Up                                    Split-Lunge to Side 1 

      Weighted Russian Twist                       Split-Lunge to Side 1

      Toes-to-Bar                                           Split-Lunge to Side 1

Once all Side 1 and Side 2 are completed

Alternate

Run 5 Laps / 150 Jump Ropes

Repeat

Upper Body #1

      

STATION #1

                                                        REPS

KETTLEBELL SWINGS                        10

TRICEP KICKBACKS                           10 each arm

OVERHEAD PRESS                            10

AIRPLANES                                        10 each side

REPEAT EACH EXERCISE IN ORDER

X 3

                                               RUN 3 LAPS

                                                            

STATION #2

                                                        REPS

STRETCH PUSHUPS                           10

UPRIGHT ROWS                                 10

BURPEES                                           10

DIPS                                                    20

REPEAT EACH EXERCISE IN ORDER

X 3

                                               RUN 3 LAPS

STATION #3 

                                                          REPS

PULL-UPS                                             10

JANITORS                                       FULL-LENGTH  (DOWN AND BACK)

JUMP ROPE                                          100

REPEAT EACH EXERCISE IN ORDER

X 3

                                               RUN 3 LAPS

Monday 8/6/2012

warm-up: 5 min abs

Wall-to-wall sprint (60m sprint)
Wall windshield wipers (10 each)
Vertical wall walks (15m)
Wall ball throw (medicine ball throw w/partner- 15x)
Wall 21's (curls- 7x7x7)
Single leg squats 10x eac
Lateral wall walks 5x

Trainer:Cory

8/1- Wednesday

Warm-up:
OH Press hold, as you drop the weight do jumping jacks, when everyone has dropped their weight- 2.5 minutes of abs. Repeat for 10min

Baseball!- split into two teams. Keep score!

1st Base- Push-ups- 10x incline, 10x decline, 10x normal, Reach unders- 10x each side
2nd Base- Sled push 60m, Upright Row 20x
3rd Base- Tire flip- 20x, OH Press 20x
Home Plate- 300 jump rope or run 1/2 mile

Trainer: Regan

Monday, July 30th

warm-up:
full court inchworm

100 burpees
100 pull-ups
100 box jumps
100 medicine ball squat throws
100 russian twist
100 squats
100 side kicks
100 split lunges
100 curls
100 squat jumps
300 crunches
3 ladder runs

trainer: regan