October 26th Training

October 26th Drills

Warm up loops

3 rounds for time:
24 Mountain Climbers
20 Squats
16 Walking Lunges
12 Jumping Jacks
8 Frog Jumps
4 Burpees

8 min AMRAP:
50M Run (25M there and back)
10 Sit Ups
15 Superman

Rest 3 minutes

8 min AMRAP:
50M Shuttle Run (25M there and back)
10 Squats
20 Mountain Climbers (10 each leg)

Slope Run ***

For time:
100 Push Ups
100 Sit Ups
100 Squats

For time:
21-15-9 of: Walking Lunges / Push Ups
21-15-9 of: Sit ups / Frog Jumps
21-15-9 of: Squat Jacks / Superman

October 5th training

Tuesday October 5th
Warm up loop twice with stairs and downstair push ups
Stations: 1-1.5minute intervals
Ball toss squat
Windmill (with weight)
Lunges with twist
plank - 1 legged
Cobra
Squat jacks
army crawl
wall sit
handstand – feet resting on tree
side shuffle
crab walk
squat jumps
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
side lunges
plie squats on tip toes

Run up and down slope 3x

Circuit: Do station and switch after 1:30 minute
Med. ball throw to the grown
Run backwards & 4 tricep pushups (to the tree and back)
Lumberjack swings with medicine ball
Frog leaps & 5 box jumps

Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups

Slope loop with drills at the top of the slope and pull ups 