Sunday workout outside

AMRAP in 20 minutes:

5 Pull ups

10 Push ups

15 Air Squats

3 rounds for time:

50 med ball throws
50 med ball situps
50 med ball underhand throws


For time:

20 MedBall Situps
20 Squat Jacks
20 Man Makers


20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!

21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!

5 min AMRAP: 5 burpees, 5×15M run (rest 2:30)
4 min AMRAP: 4 burpees, 4×15M run (rest 2:00)
3 min AMRAP: 3 burpees, 3×15M run (rest 1:30)
2 min AMRAP: 2 burpees, 2×15M run (rest 1:00)
1 min AMRAP: 1 burpees, 1×15M run


200M Med Ball Throw
21 Dumbbell Thrusters
200M Med Ball Throw
21 Dumbbell Push Press
200M Med Ball Throw
21 Dumbbell Swings

4 rounds of 45 seconds on; 15 seconds off of the following:
Left-Handed Power Snatch
Sit-ups
Right-Handed Power Snatch
Side Shuttle Runs


1 miunte intervals
plank
cobra
side plank
table top

Friday - Just keep Swimming!!!

Swim workout today!

warm up;
50 swim
50 kick
50 swim
50 pull

Swim
100 pull
900 swim
900 swim
500 swim
500 swim
300 swim

cool down
100 swim
50 swim

Thursday

Speed day

Short and fast!!!!!

Push yourself to the limits whether its a track workout, on the treadmill or in a class. sprint intervals whatever cardio you are doing for about 35 minutes not including warm upa nd cool down or stretching

Wednesday- cross training

Spin class and lift!

Lift for long intervals !!

Tabata sets for each muscles group!

core routine as well

(see older wednesday posts for ideas and details )

Tuesday

Outdoor training

1.5 mile warm up

3×100M Sprint Test- time your self and record times

8 min AMRAP:
30 Reverse Lunges (15 per leg)
12 push ups
6 Frog Jumps

Rest 2 minutes

8 min AMRAP:
5 burpees
30M bear crawl
20 squats

1 mile run

1.5 minute intervals-clock push ups
-wall sit
-sprint and 5 tricep pushups
-plank alternate feet
-cobra
-side lunges with lateral raises
-double feet hops
-crab walk
-side plank
-one leg squats
-table top opposite leg and arm raised
-high knees and quick feet
-lunges
-plie squats on the toes
-abs - leg raises
-scissor jumps and squat jumps (45 sec each)

Monday July 5th

Its a holiday which means there is no reason why a workout should not be part of your day today!!!

Try for over 60 minutes of cardio

EX.
20 minutes on the stairs
45 minute spin class

Then do some strength work!

***Pullup-push series***

max # pull ups you can do
20 push ups
5-10 dips
30 abs (your choice)

***Repeat 10 times!!!

Leg machines 3 sets of 12 for hamstirngs, quads, and glutes