MONDAY 8/29

*active stretching

*1 mile run

*5 rds for time
-50ft walking lunge w/ weight overhead
-50ft sprint
-10 burpees
-50ft sprint

SATURDAY 8/27

*active stretching

*warm-up
5rds
-10 bw squats
-10 push ups
-10 bent knee sit ups

*dead lift practice
-1 rep max dead lift

FRIDAY 8/26

*active stretching

*10 min jump rope

*thruster practice

*3 sets
-1min max thrusters
-sprint 100m

WEDNESDAY 8/24

*active stretching

*1/2 mile run

*circuit workout
-kettle bell
-box jumps
-bent knee sit ups
-5 push ups/ rest
-sprint

*row sprints
-30sec
-Rest

MONDAY 8/22

*active stretching

*1 mile run

*5rds for time
-10 box jumps
-15 kettle bell swings
-50 jump rope

*1 mile cool down run

FRIDAY 8/19

*active stretching

*1 mile run

*clean practice

*team workout for time
-100 power Cleans
-100 Burpees

WEDNESDAY 8/17

*active stretching w/ agility ladder

*5rds
-10 crossfit push ups
-sprint 30ft
-10 crossfit push ups
-sprint 30ft

*core exercise
-mountain climbers
-scissors kicks
-running in places
-high knees

MONDAY 8/15

*active stretching w/ agility ladder

*3rds
-10 kettle bell swings
-20 bent knee sit ups

*Turkish get up practice

*5rds
-10 Turkish get ups
-run 200m

SATURDAY 8/13

*active stretching

*med ball squat throw w/ burpee in a circle

*dow practice
-clean
-clean squat
-overhead squat

FRIDAY 8/12

*active stretching w/ agility ladder

*1 mile run

*wall ball practice

*Karen (150 wall balls for time)

WEDNESDAY 8/10

*active stretching

*warm-up 5rds
-50 jump rope
-50m sprint

*sprint workout (finish as fast as you can for time)
5sets
-10 dumb bell push press
-burpees broad jumps
-5 handstand push ups

MONDAY 8/8

*active stretching

*1/2 mile run

*dead lift practice

*3rds
-5 dead lifts
-400m run

SATURDAY 8/6

*active stretching

*1 mile run

*3 sets
-500m row
-amrap kettle bell swings

*1/2 mile run

Published with Blogger-droid v1.7.4

FRIDAY 8/5

*active stretching

*5 mins jump rope

*clean squat w/med ball practice

*3rds for time
-clean squat w/ med ball
-Burpee jump
-run 400m

Reps to be determined

Published with Blogger-droid v1.7.4

lunch

Peppered turkey with Avacado on wheat

Published with Blogger-droid v1.7.4

WEDNESDAY 8/3

*active stretching

*1 mile run

*team workout 3 rounds
-20 box jumps
-20 seated twist w/10lb ball
-20 walking lunges w/ weight

Each team member starts at a different exercise and cannot move on until everyone in their team has finished

*1/2 mile cool down run

Published with Blogger-droid v1.7.4

dinner

New York steak with green beans, substituted the mash potatoes for more green beans

Published with Blogger-droid v1.7.4

MONDAY 8/1

*active stretching

*chipper workout
-row 10 cals
-20 wall balls
-10 toe touches
-20 box jumps
-10 sumo high pull dead lift w/ kettle bell
-20 burpees
-10 dumbell push press

Part A: 3 mins finish as mush as possible
Rest 2 mins
Part B: 6 mins finish as much as possible
Rest 2 mins
Part C: finish the whole chipper

Published with Blogger-droid v1.7.4