6/15/2012 Friday

Warm-up: 1/3 mile jog

Circuit #1:
10x Knees to bar (hanging from pull-up bars)
15x Burpees
10x Weighted Pushups w/tri kickback
40x Weighted locomotive (bent over rows)
10x Pull-ups
30m Broad jump

Circuit #2:
30x Crunches
7x Burpee Thrusters (Burpees with weights)
20x Wide fly pushups
10x Chin-ups
20 plyoball back extensions
30m Full-court weighted lunges

Repeat for hour

Trainer: Cory

6/13/2012 Wed

Station #1: 10x Pike Crunches 20x Plank Jacks 20x each side oblique crunches 20x Plank Jump 20 each leg crossover abs run 200m Station #2: 30x 180 degree jumps 30x Fast feet 30x Standing Mountain Climber 30x Squat Jump 30x Cross Country run 200m Station #3: 30x OH tricep extensions 20x Pike Push-ups 20x Crow Push-ups 20x Upright rows 20x Bicep Curls run 200m Repeat for 60 minutes Trainer: April Layne

6/11/2012 Monday

Run 2 miles 100 pull-ups 200 push-ups 300 sit-ups Tainer: Wayne

6/8/2012 Friday

Warm-up:
10 min abs
jog 1/3 mile

Staion 1

Half court lunges with a lateral raise

“  “ bear crawl

“ “ lunge with a bicep curl

“ “ lung with a twist holding weights

Run 1/3 mile

Repeat 2 X

Station 2

30 half jacks with a lateral raise (weights)

20 dive bomber pushups

20 skaters (each leg)

30 sumo squats with weights

Run 1/5 mile

Repeat 2X

Station 3

Hop 5 flights of stairs

2 flights of stairs with a lung curl

Run 4 flights of stairs

Farmers walk 1 lap upstairs

Run 1/5 mile

Repeat 2X

6/6/2012 Wednesday

Warm-up: jog 1/3 mile

25 ab reps
30m lunges
10 chin-ups
20 knee strikes each
25 ab reps
jump rope 100
10 push-ups
10 Shrugs
1/4 mile run

repeat for 50minutes

Trainer:Travis

6/4/2012 Monday

Warm-up:1/3 milejog

10min abs- 1 min situp, partner 1 min situp


Deck of Cards-
Hearts- Dive bomber pushups
Spades- Curls
Diamonds- Reach unders
Clubs- Dips 3x
Jack- Bear crawl 60m
Queen- Jungle Jim
King- 5 pullups
Ace-50 mtn climbers
Joker- 20 burpees

Trainer:Regan