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