August 31st training

10 min AMRAP of:
Lateral Bear Crawl
6 Clapping Push Up
Side Shuffle
Shuttle Runs
400M Run
200M Broad Jump
200M high knees
200M Walking Lunge
200M Backwards Run
400M between-tires Run
Stations: 2 rounds of 1- 1.5 minute intervals
Windmill
Leg Lifts
plank - 1-leg lifts and leg to the side & back
Cobra
Side plank (hip dip and elbow rotation)
pushups – while down one leg swing out and back
table top one arm one leg
oblique knee-elbow twists
left & right push ups


Tabata This:
Scissor jumps
Push Ups
Squat Jacks
Burpees
Tabata workouts are 8 rounds of 20 seconds of work followed by 10 seconds of reps

Rotating stations (1 minute each station then switch)
Squat ball toss
Lumberjack with medicine ball
Wall sit
One-legged inch worm to side plank

Aug 24th Training on the slope

August 24th Drills

Warm up loops with stairs

AMRAP - 7 mins )
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)

Slope run

Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Sit Ups - oblique twist Knee to elbow
Push Ups

TMT training Tuesday August 17th

On the slope
Run - warm up and running loops through out the work out plus the following drills and a few stations at the end including plank, cobra, side lunge, table top...

TMT Training Drills
For Time:
5 Burpees, 50M forward run
5 Burpees, 50M backward run
10 Push Ups, 50M forward run
10 Push Ups, 50M backward run
15 Sit ups, 50M forward run
15 Sit ups, 50M backward run
20 Squats, 50M forward run
20 Squats, 50M backward run
5 Burpees, 50M forward run
5 Burpees, 50M backward run
5 Rounds of 3 minute AMRAP of:
15 squats
10 pushups
15 situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl
15 M Frog jumps
Squat Jacks
3 rounds for time of:
20 man-makers (10 each side)
15 Walking Lunge Steps
9 Burpees
Do 5 rounds - 45 seconds on / 15 seconds off of:

Skate jumps
Crab walk
Box jumps