September 28th

September 28th slope workout

Tuesday September 28th
2x Warm up loop with stairs (up2 down 1 and down2-up1)

2 minute stations:
Lunge position ( both legs)
Cobra
Plank
Squat
Side plank (both sides )
Tricep yoga push up
One-legged squat

Run up the slope 3x

Card from the pile

Run up slope 2x

Card from pile

Slope run with exercises at stone wall

September 21 slope training

September 21 Workout
Warm up run: 2 loops around west campus
Stairs up 2 and down 1
Down stair pushups

Pick 2 cards from the bag and complete them

Obstacle Course:
-run up slope & down 3 x
-walking lunges tree and back
- 20 of each –squats with side kicks, push up rows, scissor jumps, skate jumps
- slope loop with wall exercises and pull ups
-hand-feet crawl
-up and down slope 2X
-crab walk to tree and back
- 10 of each: burpees, tricep pushups, oblique twists, squat jacks
- slope loop with dips and pull ups
-leaps & 2-foot hops
-up and down the slope 1X

Stations:
Plank
Pushups with side kick
Side plank
Situps
Cobra
Table top

September 7th training

September 7th

6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters

–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps

1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl
Walking Lunge Steps
Squat Jacks

10 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.

3 rounds for time of:
20 mountain climbers
15 Walking Lunge Steps
9 Burpees

4 rounds of 60 seconds on / 30 seconds off of:
Man-Makers
Frog Jumps
split squats (legs in different planes)

september 5th

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

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted

Three 5-minute rounds of:
Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

AMRAP 7 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
10/leg plank tapping toes in and out