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

7/6/2012 Friday

warm-up:
50 jump rope
60m run
30x abs
repeat 4x

Station #1
Sumo Squat Rows 15x
Weighted Dips 15x
Hammer Curls 10x
Vertical Wall Walk 10x (push-up position w/feet on wall.walk feet up wall into handstand)
Chin-ups 10x
Burpees 10x

Station #2
Squat OH Press 15x
OH tri extensions 15x
Cross-body curls 10x
Lateral wall walk 15m (push-up position w/feet on wall. move laterally with hands on floor)
Neutral Grip pull-ups 10x
Burpees 10x

Repeat stations 2x

Trainer: Corey