FRIDAY 9/30

*active stretching

*1 mile run

*Fight Gone Bad
1 min each movement
-wall balls
-sumo high dead lift pulls
-box jumps
-push press
-row for cal
-1 min rest

WEDNESDAY 9/28

*active stretching

*10 rds 1 min max effort
-5 burpees and max dips w/ what time is left
-1 min rest

* ladder sprints

MONDAY 9/26

*active stretching

*1 mile run

*5 rds, 1 min each movement
-rowing
-kettle bell swings
-toe touches/ side to side
-wall balls

SATURDAY 9/24

*active stretching

*1 mile run

*15 amrap
-5 thrusters
-50 jump rope
-run 100m

Breakfast: 4 scrabbled eggs with only 1 egg yoke, Avacado, tomatoes, and salsa on wheat tortillas

FRIDAY 9/23

*active stretching

*4 rds for time
-20 bent knee sit-ups
-20 lunge jumps
-800m run

*4-2-1 count push-ups
3x10 reps

Dinner

WEDNESDAY 9/21

*active stretching

*10 mins jump rope

*4 rds for time
-5 bent over rows
-10 push press
-run 500m

MONDAY 9/19

*active stretching

*1 mile run

*15 min amrap
-5 kb swings
-10 air squats
-20 jump rope

* foam roller and stretch

SATURDAY 9/17

*active stretching

*10x basketball court liners

*core workout
5x 20 reps each
-knees to elbows
-toe touches with feet locked out straight up
-ISO abs 1 min
-side ISO abs 30 sec each side

Friday 9/16

Srry guys for the late post

*active stretching

*1 mile run
-50 burpees
1 mile run

Breakfast

Homemade omlette w/ cheese, Avacado, and fresh home made salsa :D

WEDNESDAY 9/14

*active stretching

*1 mile run

*5rds for time
-10 burpee box jumps
-40 jump rope
-30 walking lunge w/ weight overhead

MONDAY 9/12

*active stretching w/ agility ladder

*21-15-9 reps for time
-wall ball
-handstand push ups

*10x
-high knee jumps
-squats jumps

SATURDAY 9/10

*active stretching

*tabata
-push ups
-straight leg sit ups
-bw squats

*2x 2mins jump rope
-1 min ISO abs
-30 sec side ISO

*tabata sprints

PR Fitness dinner

Friday 9/9

*active stretching

*2x 1mile run for time
-4min rest

*core work
-straight leg sit ups
-toe touches
-bicycle crunch

-ISO abs

WEDNESDAY 9/7

*active stretching

*med ball clean practice

*5rds for time
-30 med ball clean squats (each round goes down by 5reps)
-20 box jumps
-100 yard run
-10 burpees (each round go up by 5reps)
-run 100 yards

Lunch

Greek salad at myth

SATURDAY 9/3

*active stretching

*5 sets
-10 strick press
-20 sec handstand hold

*core work
3rds-30sec
-bent knee sit ups
-bicycle crunch
-scissors kicks
-toe touches
-rest

FRIDAY 9/2

*active stretching

*1 mile run

*5 row sprint 250m
-ISO abs 1min

*3 sets
-5x shoulder press

WEDNESDAY 8/31

*active stretching

*10 min amrap
-partner workout
-wall balls
-1 burpee, sprint, 1 burpee

*yoke rack push
-jumping jack active rest

*3 sets
-burpee/sprints