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Athletic training #1
1- Sled B&F /30 rope jumps one leg. Repeat 4 sets
2- Tire jump/4 punches. 15
3- Side of monkey bar. Plyo chin ups 3.1- Hip rotations B&F with ski poles or heavy bars
4- Landmine push up/clean/ press. 6-6
5- Side hurdle jumps 4/ 2 KB lifts one leg. 8
6- One leg Bosu squats. 8-8
7- Lateral shoulder raises obliques. 12-12
8- KB cleans. 10
9- Heavy ball throws from behind head 10
10- Ski jumps 4 sets with heavy bar
Athletic training #2
1- Sled B&F /keg snatches 3. 3 sets
2- One leg push up/ on one leg 4 punches 6-6
3- Flying bar 2 sets 3.1- Walking lunges with Hip rotations B&F with heavy bar
4- Landmine push up/clean/ press. 6-6
5- Side one leg step jump 8-8
6- One leg Bosu squats. 8-8
7- Lateral shoulder raises side plank 12-12
8- Barbell cleans 10
9- Heavy ball throws from behind head 10
10- From kneeling jump to standing up 12
Athletic training #3
1- Sled B&F pulls with TRX 6 one way sets
2- Chain squats jumps 15
3- Push up/6 bag punches—side step jump—push up-6 bag punches. 10
4- One leg Chin up/one leg keg push up/bent over row. 6-6
5- Wheel roll outs 15
6- Heavy ball triceps push up/ball throw through rope. Repeat. 10
7- 20 calories row
8- Small balance balls: KB from squats 12
9- Keg press/leg raises (V-ups )15
10- KB one arm push up/clean press 4-4
Athletic training #4
1- Sled B&F Pushing from high bar/10 V-ups ball kicks. 3 sets
2- Bosu ball squats with shoulder press 12
3- 6 bag punches—hurdle front step jumps—6 bag punches. 12
4- One leg on TRX push up/stand up weighted 6-6
5- Pikes scooter 15
6- Heavy ball burpees 10
7- 1 lap elliptical 10 resistance
8- Small balance balls squat hold 1 minute hold with weighted bar
9- KB fly /leg raises (V-ups )15
10- Barbell with chains squat/press
11- Cable butt kicks 12-12
12- Hip abduction with elastic band 12-12
Athletic Training #5
1- Sled push up-pull one way. Push back . 2 sets
2- Push up/Keg shoulder press—one leg hurdle jumps—Keg push up/bent over row. 10
3- Chain squats on Bosu Ball
4- 3 V-Ups/one burpee. 8
5- KB farmers walk with factorial 6 jumping lunges
6- Chin up/tire dead lift 10
7- Factorial 6: Leg raises—side step jump
8- Lower back and row 12
9- Feet on small balls cable rotations 12-12 (Obliques)
10- One leg frog jumps B&F. 2 sets each leg
Athletic training #6
1- Keg push up/bent over row one leg front jump ove keg. 10
2- Sled on back : pulls 6
3- Landmine one legged deadlifts 10-10
4- Ladder chin ups moving
5- Hanging crunches 20
6- Sumo deadlifts on small balance balls. 12 6.1- Trap bar jumps 20
7- Sit up/side one arm bag punch 20
8- Kb skaters side jump with lift 12
9- Flies on floor 15/keep legs of floor 9.1- One leg side jumps back with the other leg 10- Push ups/shoulder press 6
Athletic training g #7
1- KB push up/lift/jump up 10
2- Chest flies 16 cable
3- Heavy ball throw. Long jumps. 8 sets
4- Push up/one arm row—side step jump—repeat 8
5- Sled sit ups with keg 20
6- Landmine and Bosu squats 12
7- 10 bag punches/front hurdle jumps. 1 minute
8- KB on shoulders. 16 alternating lunges
9- Deep/leg raise. 12
10- Machine rows 10 11- Chain squats 12
12- Chest plank 1 minute
Athletic training #8
1- One arm push up/Kb clean and press—rope chin up—One arm push up/Kb clean and press. 12
2- Landmine one leg deadlift and jump 10-10
3- Bag punches 8/side one leg step jumps/8 bag punches. 12
4- KB bent over row—front tire jump—KB bent over row. 10
5- Roll out/Keg press/stand up-snatch. 10
6- Push up/pike 15
7- Small balance ball Cable squats 15
8- Scooter pec fly 6-6
9- Lunge position lateral raise—jump lunge repeat. 16
10- Swiss ball hanging leg raises 10
Athletic training #9
1- 8 bag punches—ladder—8 bag punches. 2 minutes
2- landmine front squats with chains. 12
3- One way ladder push ups/jumping lunges back. 2 sets
4- KB deadlifts factorial 6. ladder in between
5- Sled back and ford/heavy ball push up throw. 6. Repeat
6- Dog bone pull downs. 12
7- Weighted side planks. 30”30”
8- Machine roll outs. 12
1- Chin up/machine push up—fly. 8-8
2- Sit/lye/stand up. heavy ball. 10
3- Swiss ball flies with KB. 12
4- Plyo pull ups 12
5- Bosu ball ploy push ups. 12 6- Feet on scooter roll outs. 12
Athletic training # 10
1- PR push up/slam/side step jump/PR push up/slam. 12
2- Sled push B&F/15 cable wood chopping/ repeat
3- Bench press/hanging leg raises. 3 sets of 6 each
4- Weighted one leg sit and stand up. 12-12
5- Deep machine - Butt kicks 15
6- Landmine one leg bent over row/one leg side jump. Repeat. 12
7- One PR One way ski jumps/back wit jumping lunges on a wider PR.3 sets
8- Chin up/wheel roll out 10
9- One arm squat shoulder press on small balance balls. 10-10
10- Dog bone pull downs
Athletic Training #11
1- Sled push up/pull one way.
2- Walking Lunges with 2 bar shoulder presses B&F
3- Rope chin up/KB Clean and press right arm. Repeat with left. 10
4- Landmine deadlifts 12 with feet on small balance balls
5- Bench leg raises 15. (Dragon flags 12)
6- Rowing machine 300 meters
7- Barbell Jumping lunges 20
8- Cable machine good mornings 20
9- Keg push up/bent over row/snatch 8
10- Deep front squats with plate 12
11- Chin up/2 dumbbells lift on one leg 5-5
12- Standing up roll outs
Athletic Training #12
1- Heavy ball push up-ball throw over tire-tire jump/Repeat 10
2- Chain squats 12
3- Good mornings 20
4- L chin up/Keg snatch 8
5- KB Deadlift-Shrug/side tire jump B&F. 8
6- Machine calf raises 15
7- Push up on plate on top of small balance ball/shoulder press. 10
8- Pull ups 12
9- TRX one leg jumps. 12-12
10- Side straight arm plank on small balance ball 30”-30”
Athletic Training #13
1- Sled push up/pull one way with rope
2- Walking Lunges with Keg or plate overhead
3- Rope chin up/Roll out. 10
4- Landmine deadlifts 12 with feet on small balance balls.Straight legs.
5- Ab pikes 15
6- Rope jump 30”/Farmers walk 4 times. 2 sets
7- Bosu ball/KB lateral raises with squats 12
8- Sit up/one arm shoulder press 10-10
9- Keg push up/bent over row/4 jumping lunges. 4-4
10- Deep cable squats 12(sitting on ball)
11- Dogbone pull downs 12
12- Heavy ball pull over/leg raises 15
Athletic training #14
1- PR push up/3 waves—side step jump—Keg push up/shoulder press. 10
2- Cable lunges 12-12/PR jumping lunges 16
3- Lower back machine and front raises 12
4- Step up 12-12 knee to chest/one leg step jumps 12-12
5- Pull ups 12/TRX back flies 12
6- KB pull over and leg raises 15/Floor Windshield wipers 20
7- Incline bench press 12/Clapping push ups
8- Band (Abductors)-Side squats 6-6
Athletic training #15
1- KB deadlift /tire flip-Jump in and out -KB Deadlift 8
2- Stationary lunge and one arm shoulder press. 10-10
3- Landmine straight leg deadlifts. 15
4- Cable sit ups. 20
5- Balance squats with one dumbell. 12
6- Weighted leg raises (dip machine) 16. Side to side
7- Farmers walks B&F/KB swings factorial 8
8- One leg jump rope. 30”-30”
9- Side plank with lateral raises. 12-12
10- Keg push up/bent over row/side step jump B&F. 10
Athletic training #16
1- One dip/one leg raise/3 PR waves. 10 sets
2- Landmine plate/chain squat 12
3- One arm cable sit up-press with turn. 10-10
4- From the floor: Stand up/4 bag punches 12
5- L Chin ups. 12
6- Heavy ball tricep push up—3 side hurdle jumps—Repeat. 4-4
7- Pikes TRX 15-Roll outs 10
8- Incline bench press 12/Dragon flag hold
9- Factorial one arm snatch/ PR shuffle in between. 2 sets of dumbbells
10 - Lower back machine/4 bag punches 12
Athletic Training #17
1- 4 bag punches/4 jumping lunges/4 bag punches. 1 minute
2- Landmine shoulder presses 12-12
3- Sled TRX pulls 6
4- Keg push up/row—jump over keg. Repeat 10
5- Heavy ball v-ups 20
6- Dog bone pull downs 12
7- Cable obliques lunge position. 12-12
8- Landmine lunges. 12-12
9- Push up/snatch 6-6
10- Step jumps 15
Athletic Training #18
1- Sled bottom bar B&F/6 roll outs. 3 sets
2- Keg push up/bent over row—one leg side jump—Repeat. 4-4
3- KB chest fly/leg raises 15
4- One leg deadlift 12-12
5- Push up/row—hand walk/Repeat 10
6- Small balls squat/shoulder press
7- Incline bench press/leg raises to fatigue
8- Landmine deadlifts factorial 6/front jumps in between
9- Chin up/push up. 10
10- Dip machine gymnast V’s
11- cable lunge pull. 10-10
12- Sit up one bag punch. Alternate 20
Athletic training #19
1- Push up/8 bag punches—hurdles shuffle—Repeat. 5-5
2- Walking lunges /one arm shoulder press B&F. Repeat with other leg
3- Sled rope pull 4 lengths
4- Keg sit up and press 12
5- Step jump/3PR waves. 10
6- KB push up/lift. 10
7- Wide pull downs 12
8- Dip machine leg raises side to side 16
9- Wall sit weighted 30”
10- Sledge hammer 6 times/Sledge hammer V-Ups factorial 6
Athletic Training #20
1-Chain Squats (Low). 12
2- Trap bar jumps 15
3- Fly/sit up/stand up-shoulder press. 8
4- KB push up/one leg push up/stand up. 5-5
5- Lower back machine 12
6- Leg raises 12
7- Step ups/knee to chest 12-12
8- Push up position cable press 12-12
9- 8 heavy ball burpees/15 V-Ups
10- Machine rows 12/calf raises 15
11- On tire deadlifts 12
12- Swiss ball plank 1 minute
Athletic Training #21
1- Sled B&F /15” PR waves. 3 sets
2- Keg V-Up /push up/shoulder press. 8
3- Chin up/push up on small bars/side jump over them. 8
4- Cable wood chopping with bar. 12-12
5- Lunge/squat Dumbell 12
6- Heavy ball throw/ one leg hop. 10
7- Small balance balls: from floor and between legs-shoulder press. alternate 12
8- Keg push up bent over row2/4 jumping lunges. 8
9- Sledge hammer.30
10- KB’S deadlift-Shrug 10
Athletic training #22
1- Sled push up/pull one way
2- Landmine bent over rows. 12
3- Farmers walk B&F/PR 6 jumping lunges. 5 sets
4- Chains back lunges 12-12
5- Incline bench leg raises 15
6- On Bosu ball: cable squat/pull 15
7- Sit up with weight behind head. 15
8- Weighted legs: floor flies. 15
9- On small balance balls: PR waves 20”
10- Alternate: On the floor/push up-row/snatch. 10
Athletic Training #23
1- 10 Small bag punches/one leg ladder hops—Repeat. 2 minutes
2- Dip/bag kicks 12
3- KB push up/row—side step jump—Repeat 10
4- Sled B&F low bar/Ladder one way jumping lunges. 3 sets
5- Chain low squats 12
6- Sit up/shoulder press standing up/pec fly. 10
7- With elastic band on waist/side step ups. 10-10 (Knee to chest)
8- Chin up bar chin ups/ladder one way jumping side push ups
9- Landmine one leg straight leg deadlift with jump. 12-12
10- Lower back machine with 2 bag punches 12
Athletic training # 24
1- One minute hurdle square jumps
2- Push up position: Under body lateral raises. 12-12
3- 10 bag punches —side jumping lunges—10 bag punches. 8 sets
4- Wheel roll outs 15
5- Chin up/side step jump/chin up. 10
6- 2 sled push 1 push up. B&F. Solo sled B&F
7- Landmine one leg deadlift with foot on balance ball. 10-10
8- Ski jumps with bar. 4 sets. 8 hanging leg raises. 2 sets
9- One leg leg press. 12-12 + calf raises
Athletic training #25
1- Sled push one way. 3 keg push ups with row—sled back—10 KB swings. 2 sets. (3 sled push)
2- Chin hip/lower back extension. 8-8
3- Incline bench press with chains 12
4- Tire push up/jump in - on tire/4 punches. 10
5- Hanging leg raises 12
6- Bosu-Barbell. Squat-shoulder press
7- Swiss ball rolls. 1 minute
8- Overhead ball throw—knee to chest jump—Throw. 10
9- Cannon balls 12 squat position cable pulls 12
10- High bench oblique hold with lateral raises. 12-12
Athletic Training #26
1- 4 sled B&F
2- Ladder 1 minute drill
3- Jump and chin up/keg push up-bent over row. 8
4- Sledgehammer 6/tire KB deadlift 6/sledge hammer 6. 10 sets
5- Dragon flags 12
6- Rope monkey bars B&F/One arm chest flies 8. 2 sets
7- Bulgarian lunges with one leg on small balance ball 12-12
8- Ladder drill 1 minute
9- KB one arm swings on Bosu ball. 12-12
10- Barbell sit and shoulder press 12
Athletic training #27
1- Tire push up/flip with jumps. 10
2- Chin up/bent knees leg raises. Factorial 6
3- Barbell cleans 8
4- Roll outs side to side. 12
5- Pikes on Swiss ball 12
6- 3 kegs push up/bent over row with side jump. 13
7- Cable obliques with bar. 12-12
8- Burpee/4 bag punches (Use parallettes) 1 minute
9- Side step up with shoulder press. 12-12
10- Barbell squat on small balance balls 12
Athletic training#28
1- KB push up/lift—tire flip and jump B&f. 8
2- Chain squats plyometrics. 15
3- Push up/fly dumbell. 8-8
4- Fly pull ups/side jumps. 4 sets
5- Swiss ball pikes 12
6- Side step jumps 8-8
7- Chin up/with legs to ceiling 10
8- Keg push up-Bent over row —Jump over and repeat. 10
9- TRX roll in with twist 30
10- Cable shoulder press with push up. 8-8
Athletic Training #29
1- Sled low bars B&F/10 sledgehammers. 3 sets
2- Heavy KB one arm on it push up/lift. Alternate 10
3- Keg press/leg raise. 15
4- Monkey bar chin ups come through 12
5- One leg step up with knee to chest..pause. Repeat 10-10
6- Barbell clean and press 8
7- Sit up/stand up/4 bag punches 12
8- KB on shoulders walking lunges B&F
9- Iron cross with cable. 12
10- Dumbbell one arm swing from squat to lunge and back. 10-10
Athletic training #30
1- Foot in TRX: Push up/3PR waves. 8-8
2- One leg side step up. Knee to chest. 10-10 (Weight on shoulder)
3- Sit ups with plate. Side to side 16
4- Jumping lunges B&F over the PR
5- Trap bar bent over row/shrug. 10
6- One dumbbell push up/from under the body lateral raise. 6-6
7- 10 bag punches 2 hurdles side jumps B&F. 10
8- 5 PR slams with jump/heavy ball tricep push up-throw B&F. 5 sets
9- Dragon flags
10- Pull ups thick bar
Athletic Training #31
1- Sled B&F/Lower back 6. 3 sets
2- Trap bar deadlift/jump in a and out 10
3- KB fly/sit up. 12
4- Keg push up/bent over row/side step jump/Repeat. 10
5- Low chain squats/calf raises.12-15
6- Hanging bent knee leg raises side to side. 16
7- Dog bone pull downs. 12
8- Golf swings 15-15
9- Bulgarian lunges 12-12
10- Feet on balance balls: Alternate snatchs
Athletic training #32
1- Front squats with bench. 12
2- Weighted plank 1 minute
3- Pull over and leg raises 12
4- Chin up/tire jump B&F. 8
5- Dumbbells push up/shoulder press. 8
6- Roll outs. 12
7- L triangle chin ups. 12
8- Wall sit weighted 30”/30” jump rope
9- Barbell push up/deadlift 8
10- One arm cable hold. Lunges. 10-10
Athletic training #33
1- KB push up/lift—heavy ball throw—KB push up/lift. 8
2- 2 Steps jump/PR waves. 12
3- Hanging leg raises with heavy ball between legs 12
4- TRX push up/one leg step jump 8-8
5- Karaoke bag punches. 1 minute
6- Keg push up-bent over row/over jump/Repeat 10
7- Small balance balls squat/shoulder press. 12
8- Snatch one arm/side step jump/3 PR slams/one arm snatch. 12
9- Power squat jumps 15
10- Thick grip one arm lunge-row. 10-10
Athletic training #34
1- Sled lower bar B&F/push up/side step jump/4 times. 3 sets
2- Landmine deadlift-jump. 12 (Jump with the weight)
3- KB hold-Leg raises. 12
4- Chin up wide grip/tire deadlift- shrug 8
5- Parralletes L sit and hold
6- Small balance ball cable squats 12
7- Med ball boxer 20
8- TRX lunge one leg jump. 12-12
9- Monkey bar chin up/leg raises one way
10- One leg jump rope 20-20
Athletic training # 35
1- One leg squat/Landmine on Bosu ball. 12-12
2- V-ups one leg at the time. 16
3- Side jump on one leg/push up on one leg. Alternate 12
4- KB bent over row/front jump/KB bent over row 12. Over tires
5- 2 feet together side step jumps. side-top-side. 30”
6- Heavy ball back throws 10
7- On small balance balls: squat - shoulder press 10-10
8- Chin up/windshield wiper 6
9- Lower back extension/row. 10
10- Sled side walks 2 sets each side
11- Trap bar power jumps 15
12- 30” bag punches
Athletic training #36
1- Sled B&F/5 Heavy ball burpees. 3 sets
2- Side walking squats with elastic band. 8-8
3- Landmine deadlifts on small balance balls. 12
4- Incline bench press 12/leg raises 12
5- One leg over step side jumps 10-10
6- Parallettess one arm-one leg shoulder trifecta 12-12
7- Lower back machine/PR waves 20”
8- Bosu ball swings 21
9- 3 kegs: push up-bent over row/front over jump. 5 sets
10- Over PR jumping lunges with bar B&F
Athletic Training g #37
1- Sled low bar 2 sets B&F
2- Leg raises 3/3 PR waves. 8 sets
3- Chain squats (on Bosu ball). 12
4- Bag punches with one leg side shuffle. 2 minutes
5- Pec flies 3/ push up/shoulder press. 6
6- One leg deadlift knee to chest 10-10
7- One leg over front PR jumps. Alternate 2 rope lengths each leg
8- Flying pull ups/Roll outs
9- V-ups with heavy ball 20
10- One leg high squat step up with jump. 12-12
11- keg snatch 10
Athletic training #38
1- Walking lunges B&F
2- PR jumping lunges 20
3- Step up/lateral raises. 10-10
4- Hanging crunches 16
5- Walking push ups weighted
6- Plyo pull ups 12
7- On one small balance ball: PR slams 12-12
8- Sled sit ups 20
9- Keg bent over row-jump-tire jump B&F . 6 sets
10- On knees cable twists 12-12
Athletic training #39
1- Lunge-pull TRX-Sled one way. Push back. 2 sets
2- On small balls alternate one arm shoulder press 12
3- Push up/4 bag punches —over the keg front jump—Push up-4 bag punches. 10
4- Chin up/top to tire jump/deadlift/jump. Repeat 12
5- Lower back sledgehammer slams 20
6- Bosu ball cable squats 12
7- Kb one leg lift/one leg 2 hurdle jumps.Alternate legs. 12
8- Sit up/ball throw 20
9- Hanging knee raises with ball between legs 16
10- One leg leg press/one leg calf raises. 12
Athletic training # 40
1- High step/reach to the floor. One leg squats. 10-10
2- Rope/pulley rows (L sits) 12
3- Barbell roll out/push up/roll back/clean 10
4- Swiss ball leg raises 8
5- Front leg on small balance ball/back foot on scooter/ lunges 6-6
6- Kegs push up/bent over row/one leg jump. 10
7- One arm on medicine ball: cable lateral raises 10-10
8- Rope chin up/KB push up/clean and press. Alternate arms 8
9- TRX roll ins with twist 20
10- Weighted wall sit 1 minute
Athletic Training #41
1- Step (sit down)front squat 12
2- Barbell one arm fly/lift/jump over. Repeat 10
3- Cable sit up/press. 12
4- Rope chin up/side step jump/Keg press. 10
5- One hand on medicine ball: side plank with lateral raises. 10-10
6- Chain lunges 10-10
7- Gymnast leg raises 16
8- Landmine bent over rows 12
9- Step jumps 15
10- On Bosu ball bag punches 30”
11- Feet under sled - Upper body lifted : pec flies 12
12- Jump rope 30
Athletic Training #42
1- One arm on paralletts push up/row. 8-8
2- Landmine one leg deadlifts. Foot on balance ball. 10-10
3- Sledghammer/tire jump. 16
4- Rope chin up/Weighted leg raises factorial 6
5- Landmine push up/fly. 8-8
6- Bosu ball one arm clean and press KB. 6-6
7- Heavy ball throw from behind head one leg jumps to ball. 10
8- Pull up/keg snatch 10
9- Jumping lunges with bar- twist. 20
10- One foot in TRX lunge back/jump 12-12
Athletic training #43
1- PR push up/3 waves—side step jump—Keg push up/shoulder press. 10
2- Walking lunges with shoulder press B&F
3- Lower back machine weighted 12
4- PR Bulgarian lunges jumps and slam. 12-12
5- Pull ups 12/TRX back flies 12
6- KB press leg raises 15
7- Roll outs 12
8- Balance balls squats with cable 12
9- Side bag punches 30”-30”
10- Minute plank
Athletic training #44
1- Sled lower bar B&F/farmers walk B&F. 3 sets
2- Chin up/Deadlift 8
3- Golf swings explosive. 12-12
4- Medicine ball push up/jump—shuffle—Repeat. 10
5- Leg raises side to side. Dip machine. 16
6- Deep squats on balance balls. 12
7- One minute bag punches with shuffle. 30” jun p rope 7.1- Chain bent over rows 12 8- Incline bench leg raises. 12 8.1- Cable lateral raises 12-12
9- One leg keg push up/jump over. 6-6
10-Swiss ball pikes 15
Athletic training #45
1- Tire deadlift and jump with handles. 10
2- Sled push up/pull one way
3- TRX one leg push up/2 bag punches. 8-8
4- Low squats with KB (balance balls)
5- Push up position: one arm cable pulls 10-10
6- Walking push up pike 12
7- Cable skaters side jump. 20-20
8- Keg snatch—keg tire jump-Repeat .12
9- Dog bone L chin up/Roll out. 8
10- One leg side jump - front step jump. 10-10
Warm up for 5 minutes
2 sets:
1- Keg push up/bent over row—Side step jump B&F 8 sets
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2- PR jumps Front and back 2 sets
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3- Keg shoulder press/ Over step jumps B&F 8 sets
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4- Deep machine bent knee leg raises side to side. 16
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5- Bosu-KB squats 12
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6- Good morning abs 20
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7- 30” sledgehammer
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8- KB push/lift—factorial 6 jumping lunges
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9- Cannon ball high cable pulls 10-10
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10- Landmine straight leg deadlifts 12
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11- Elbows out reverse ring push ups 12
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12- Flat chain bench press 12
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13- 2 KB’s sit up and and bag punches. 15
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Workout routine
Warm up for 5 minutes
2 sets:
Workout #1
1- Walking lunges with one KB overhead B&F
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2- Sledgehammer push up-2 slams/tire jump/sledgehammer push up-2 slams. 10
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3- Push up/row-push cup/row/clean-squat-press . 6
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4- Ring roll outs 15
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5- Alternate side squats 2 KB”S
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6- From standing up weighted hand walk - push up—back to standing up position. 8
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7- PR waves/jump lunge/PR waves 30”
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8- Chin up/KB snatch with each arm. 8
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9- From floor get up on one leg 8-8
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10- 2 sets of KB”s push up/lift -over step from jump- Repeat. 10
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11- PR V-Ups 30
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12- Landmine push up/deadlift. 12
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Workout routine for the week of 3/3/19
Warm up for 5 minutes
2 sets:
Workout #1
1- Keg push up/bent over row 4/100 mtrs row. 3 sets
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2- Side step up 12-12
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3- Keg press/leg raises 12
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4- Tire jump/bag punches 15
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5- Deep machine weighted leg raises 15
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6- One leg in TRX burpees with parallettes 8-8
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7- Weighted on hip side plank hold 30” each side
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8- Front over step jumps 21
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9- Sit ups with KB’s 20
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10- Cable machine Bosu-squats
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Workout #2
2 Sets:
1- One minutes bag punches. One arm each bag 8 times- shuffle in between
img_3342.trim_3_907.mp4
2- Burpees with 3 sets of medicine balls. 5 sets
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3-hanging windshield wipers. 20
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4- “Adductors” squats with one foot os scooter. One KB on shoulder . 10-10
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5- PR slams with side over the step jump 20
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6- Fly on ring with one arm. Dead lift 8-8
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7- KB farmers walks with 2 deadlifts at each end of room. 6 sets
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8- Crunches with plate on feet and arms 20
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9- Jumping lunges over PR B&F
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10- Cable one arm push up/shoulder press. 8-8
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11- One arm snatch/front tire jump/One arm snatch 10
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12- Pull up and move - pull up and move side monkey bars
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13- On the floor windshield wipers 24
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Workout routine for the week of 2/24/19
Warm up for 5 minutes
2 sets
Workout #1
Circuit #1
1- Lunges with KB’s 12-12
kb_lunges_612.mp4
2- Jumping lunges with KB’s 20
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3- Sled push up/rope pull B&F
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4- Bag punches with one leg hurdle side jump 1:30”
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5- On bosu KB swings 15
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6- Chin up/deep 10-10
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7- Big rope 30 jumps
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8- Keg hold 1 minute
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Circuit #2
1- Tire push up/flip jump. 10
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2- Keg push up/shoulder press—side step jump—Keg push up/bent over row. 10
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3- Squat position: thick grip cable pulls 10-10
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4- Chin up/snatch each arm 6
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5- Landmine roll outs 12
roll_outs_571.mp4
Workout #2
2 Sets
1- Push up/4 bag punches. Side shuffle jumps . Repeat. 10
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2- Cable lunges 12-12
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3- Barbell push up/fly—jump over—Repeat. 10
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4- Plate sit up/stand up/shoulder press. 12
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5- Trap bar jumps using balls of your feet. 20
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6- Chin up/push up row-push up row. 8
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7- Sledgehammer 20
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8- Barbell push up/clean and press. 8
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9- Cable rotations on lunge position. 12-12
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10- landmine straight leg deadlifts. 12-12
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11- Elastic band-scooter roll ins. 16
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12- 2 sets of KB’s: KB Lift over step front jump- KB lift 10
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Workout routine for the week of 2/17/19
Warm up for 5 minutes
2 sets
Workout #1
Circuit #1
1- Landmine push up/press. 6-6
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2- Over the step 30 side jumps with arms on bench
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3- Sit ups with keg. 20
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4- Chin up/push up/3 PR waves 8
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5- Pull over/leg raises 12. KB
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6- Thick bar pulls ups 10
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7- One leg push up/stand up 6-6
img_2924.trim_5_514.mp4
Circuit #2
1- 6 bag punches/tire in-out jump/6 bag punches. One minute
img_2924.trim_223.mp4
2- 2 step jump/3 waves 12
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3- One leg landmine deadlifts. 8-8
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4- On Bosu 20” PR waves
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5- Barbell/chains shoulder press 10
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6- KB push up/row 12
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7- 2 legs side side step jumps B&F 20
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Workout #2
2 sets
1- Sled B&F 4 times
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2- Keg push up/shoulder press 10
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3- PR jumping lunges 20
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4- Pec fly/leg raises 15
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5- Landmine chain squats 12
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6- Bosu ball bar hold 45”
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7- 4 jumping squats/4 sledgehammer. 6 sets
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8- PR waves with "pulsing" squats. 20”
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9- Legs on scooter push back 12
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10- Keg chest presses on floor 15
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11- On very small balance ball: Front squats 12
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12- Back rows 12. Cable machine
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13- With bar and elastic band on legs: PR ski jumps B&F
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Workout routine for the week of 2/10/19
Warm up for 5 minutes
2 sets
Workout #1
1- Dumbbell push up/clean/squat —ladder shuffle—Repeat. 4-4
img_2809.trim_484.mp4
2- Step up with one knee to chest. 12-12
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3- Sit up and 4 bag punches 30”
img_2809.trim_3_717.mp4
4- Heavy ball push up/jump— ladder jump in-out from the side— repeat. 4-4
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5- Hanging bent knees leg raises. Bring knee to the opposite elbow. 16
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6- Jump pull up/keg bent over row. 8
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7- Ladder side Plyo push ups one way/jumping lunges back. 2 sets
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8- Side plank position: Shoulder lateral raises 10-10
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9- TRX push up/pike 12
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10- Push up/row—side bench jump— Push up/row 10
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11- On Bosu ball cable obliques
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12- Lunge lateral raise/ lunge jump/lateral raise 12
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Workout #2
2 sets
1- 2 minutes side hurdles with 10 bag punches.
img_2809.trim_13_732.mp4
2- One leg side step up on stability small ball 12-12
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3- 30 side hurdle jumps
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4- 30 ball throws with sit up
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5- One chin up/one arm fly. 6-6
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6- Heavy ball burpees 10
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7- One leg Leg press machine 12-12
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8- Lower back and row 12
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9- On Bosu KB clean and press 6-6
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10- Sled side pulls 2-2 sets each
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11- Weighted plank 1 minute
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12- Keg cleans 10
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Workout routine for the week of 2/3/19
Warm up for 5 minutes
2 sets
Circuit #1
1- Heavy ball push up/tire flip/jump in-out/Repeat. 8
img_2601.trim_13_664.mp4
2- Chin up/roll out factorial 6 (6 Chin ups/6 roll outs, then 5 chin ups/5 roll outs, etc)
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3- One arm cable shoulder press 10-10 (push up position)
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4- 6 bag punches/side step jump back and forth. 1 minute
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5- Incline bench leg raises 12
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6- Lunges with chains 12 (Stationary)
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7- Big ball burpee—hurdles shuffle—Big ball burpee. 12
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8- Lunge position: bar and cable twists 12-12
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2 sets
Circuit #2
1- Tire Deadlifts 12
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2- Dip machine: dip/bag kick 12(Kick with legs bent or straight)
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3- V-Ups with heavy ball kicks 20
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4- Side step up and jump (One leg) 12-12
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5- Push up/row—push up/row. 12
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Workout routine for the week of 2/27/19
Workout # 1
Warm up 5 minutes with any cardio exercise/machine. Stretch at the end
2 sets:
Circuit #1
1- Squat with chains 12
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2- 4 hurdles square jumps 1 minute
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3- Landmine bent over row/side jump. 12
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4- TRX roll ins side to side. 20
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5- 8 bag punches/side step jump/push up. 10
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6- Standing up calf raises 15
7- Factorial KB swings 8 with shuffle in between(2 x35lbs kettlebells)
img_2924.trim_131.mp4
2 sets:
Circuit #2
1- One leg on step: side step up reaching but not touching the floor. 10-10
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2- Swiss ball pike with push up. 12
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3- On Bosu ball : One leg straight leg deadlifts
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4- Walking lunges with side lateral raises
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5- Soccer abs 100
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6- TRX side plank 30”
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7- One leg from step jumps 10-10
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Workout # 2
Warm up for 5 minutes.
2 Sets
1- Dumbbell push up/clean/squat 10 reps
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2- Chin up/KB push up/lift 8 rep-sets
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3- One arm Swiss ball press. 10-10 Each arm
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4- Sit up/landmine press. 15 reps
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5- Sled pull walking backwards one way and forward the other way. 6 reps (One way)
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6- TRX push up/step jump 10-10 Each leg
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7- 1:30 minutes bag punches with side hurdles shuffle
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8- Keg overhead walking lunges B&F (Back and forth)
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9- Walking push ups with pike 12 reps
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10- Side one leg step jumps B&F 10-10 Each leg
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11/18
1- Tire flips with jump in and out plus push up. 10
2- Stationary lunge PR slam and front leg jump. 12-12
3- Landmine deadlifts 12
4- Weighted sit up and bag punches 20
5- Chain squats. 12
6- Weighted leg raises (dip machine) 15
7- Farmers walks B&F/KB swings factorial 6
1- PR push up/over tire 3PR waves. 10
2- Landmine squat/shoulder press. 12
3- Bench leg raises. 12
4- Sled push up/pull one way
5- One leg jump rope. 30”-30”
6- Side plank with lateral raises. 12-12
11/11/18
1- Bench press chains 10/front squats 10. 2 sets
2- 10 small bag punches/ PR ski jumps /10 bag punches. 2 minutes
3- Chin up/keg push up/bent over row. 10
4- KB V-ups. 20
5- Side PR jumps (Keg length). 20
6- Push up position: One arm cable press 12-12
7- KB deadlift/tire jump in and out/KB deadlift. 10
1- One arm cable row with lunge. 12-12
2- Keg push up shoulder press Tire side jump B&F. 8
3- Bosu ball PR waves. 30”
4- 6 bag punches—4 jumping lunges to the side—6 bag punches. 2 minutes
5- Feet on scooter roll outs. 12
6- Moving pull ups (Monkey bar).
7- Cable twists 12-12
11/11b
1- PR jumping lunges KB push up/deadlift. 8. 2 sets of KB’s
2- Lunge position: Cable twists. 12-12
3- Step Jumps. 12
4- Sledgehammer push up and 4 slams. 10
5- 10 punches/side hurdles jumps/10 punches. 2 minutes
6- Bosu ball squat hold. 1 minute
7- Monkey bar chin up/leg raise
8- keg snatches 10
9- Roll back stand up with weight. 12
10- Landmine one leg deadlifts 10-10
11/4/18
1- Walking lunges with keg overhead B&F
2- PR 20 Jumping lunges
3- Push up/KB deadlift. 10
4- Sit up/ball throws 20
5- Pull ups 12
6- Cable thick grip power pull 12-12
7- One leg Heavy ball V-Ups 10-10
1- Side squats 10-10/Hip abduction B&F
2- PR squat jumps 20
3- Snatch with each arm/ 6 bag punches. 8
4- Ski jumps 4 sets
5- KB hold/leg raises. 15
6- Side step jumps B&F/keg bent over row. 10
7- Fly/leg raises 15
11/4b
Warm up 500 meters row.
1- Dumbbell push up/shoulder press. 10
2- Sled B&F /long jumps B&F. 3 sets
3- Landmine fly/stand up. 8-8
4- Flying pull ups 3 sets(Lats pull down)
5- Bag kicks 10/wheel roll outs 10. 2 sets
6- Bosu ball one leg squats. 10-10
7- Side plank (One hand on the floor) from under the body lateral raises 12-12
8- Kb skaters side jump with lift 12
9- Side squats on machine 12-12
10- 3 weighted walking push ups/3 shoulder presses. 4 sets
11- Heavy ball push up/throw. 8
12- Sit ups and press with dumbbells
13- Feet on machine: rolls. 12
10/30/18
1- chin up/KB push up/lift 3 PR jump slam. 8
2- Landmine straight le deadlifts 12
3- Bench press with chains and leg raises. Factorial 6
4- Weighted plank 1 minute
5-Keg push up and press/tire jump B&f . 6
6- Sled: ball throws (abs). 20
7- TRX jumping lunges 20
1- KB stationary lunges 12-12
2- Keg press/ leg raises. 15
3- Tire deadlifts 12
4- Keg push up/row. 12
5- PR side slams 15-15(obliques)
6- one arm KB swings 10-10
10/30b
1- Over step Jumps B&F factorial 6. Push up one shoulder press 2 in between.
2- One leg step up(Knee to chest). 10-10
3- Step jump/chin up. 10
4- Ring push ups 12
5- Lunge position: Cable obliques 12-12
6- Behind head weighted lower back extensions. 12
7- Barbell cleans. 10
1- Sled pulls. B&F
2- Ring flies. 12
3- Landmine squats. 12
4- Dragon flags
5- Side jump step B&F push up/snatch right arm and repeat with left. 8
6- Heavy ball throws and long jumps. 8
9/23/18
1- 20 Sledgehammers/Tire push flip B&F. Repeat
2- Chin up/4 PR waves. 10
3- Incline bench press with chains. 12
4- 4 bag punches—over the step front jump—4 bag punches. 1 minute
5- Landmine sit ups. 12
6- One dumbbell push up/shoulder press. 5-5
7- Cable squats. 12
1- KB push up/deadlift—tire jump—KB push up/deadlift. 6
2- Hanging leg raises. 12
3- PR side jumps. 20
4- Lats pull downs 12. Pull ups
5- Wheel roll outs 15
6- Heavy ball burpees. 10
9/23b
1- 8 bag punches—ladder—8 bag punches. 2 minutes
2- landmine front squats with chains. 12
3- One way ladder push ups/jumping lunges back. 2 sets
4- KB deadlifts factorial 6. ladder in between
5- Sled back and ford/heavy ball push up throw. 6. Repeat
6- Dog bone pull downs. 12
7- Weighted side planks. 30”30”
8- Machine roll outs. 12
1- Chin up/machine push up—fly. 8-8
2- Sit/lye/stand up. heavy ball. 10
3- Swiss ball flies with KB. 12
4-Plyo pull ups 12
5- Bosu ball ploy push ups. 12
6- Feet on scooter roll outs. 12
9/16/18
1- One hand on step/push up/KB lift—side step jump—Repeat. 10
2- Sled one arm sit up/shoulder press. 8-8
3- Landmine plate-chain bent over rows. 12
4- Step jump/4 bag punches.1 minute
5- Heavy ball throw/tire jump-Repeat.12
6- One arm on ring: flies 8-8
7- KB front squats. 12
1- Keg push up/shoulder press 2—4 walking lunges with Keg overhead. 4 sets
2- Tire jump/3 PR half circle waves. 12
3- Dog bone pull downs. 12
4- KB pull over/leg raises 15
5- Tire Bulgarian lunges 10-10
6- 8 Small bag punches—shuffle—8 small bag punches. 2 minutes.
9/9/18
1- KB deadlift/3 hurdles: side jump and push up/KB deadlift. 6
2- Rope chin up/one arm scooter fly. 6-6
3- Ring roll outs. 15
4- 4 bag punches/over the step front jump/4 bag punches. 1 minute
5- One leg: ring push up/KB lift. 6-6
6- Landmine squat shoulder press plate band chain. 12
7- Keg V-Ups 20
1- Chin up/4PR jumping lunges. 8
2- One leg in TRX push up/lift. 6-6
3- Machine rows 12
4- Landmine roll outs 12/calf raises 15
5- Incline bench press with chains. 12
6- One lap at 10 and over 70 RPM’s elliptical
9/2/18
1- Keg push up/bent over row—3 side jumps hurdles—Keg push up/bent over row. 10
2- Factorial 6. Deadlifts-Side step jumps (Hands on bench)
3- From floor get up/4 bag punches. 12
4- 2 L-chin ups/2 KB deadlifts and shoulder shrug. 6
5- Cable “Good Mornings” 15
6- TRX one leg squats-jumps. 15-15
7- On Bosu ball: Legs bent-Shoulder press. 12
1- Chain squats. 12
2- Bosu ball flies. 12
3- Hurdles from jumps B&F/KB clean and press each arm 6
4- Rope hanging leg raises. 12
5- Cable wood chopping. 15-15
6- Pull up/push up. 10
7- Calf raises 15/30” jump rope
9/2b
1- Walking weighted push ups 12
2- Step ups 10-10
3- Jumping lunges 20
4- PR V-Ups. 20
5- Close grip chin up/Snatch each arm. 8
6- 8 bag punches/ski jumps/8 bag punches. 2 minutes
7- TRX Mountain climbers 30
1- TRX one leg burpees 10-10
2- Pull over/leg raise. 15
3- Front squats (Reach step) 12
4- KB bent over row—shuffle B&F. factorial 6
5- One arm sit up/shoulder press. 8-8
6- Side plank with lateral raises from under the body. 12-12
8/26/18
1- Keg push up/shoulder press—hurdles—Keg push up/bent over row. 8
2- Close grip chin up/4PR waves. 8
3- Landmine push up/one leg stand up. 8-8
4- Bosu-Sled sit ups. 20. Resistance band
5- Squats with plate and elastic band 12
6- Incline bench crunches 20
7- Up and down PR waves. Bosu. 30”
1- KB push up/lift. 10
2- Keg press/leg raise. 15
3- Hurdles front jumps B&F. keg snatch. 8
4- 2 Bosus squat shoulder press. 10
5- One arm pull/squat position. 10-10. Big grip
6- V-up position/PR waves. 40”
7- 10 pull ups
8/26b
1- Push up/stand up/4 bag punches—hurdles shuffle—Repeat.10
2- Landmine deadlifts 12
3- Cable shoulder presses 10-10
4- Hanging straight legs lifts. 10
5- PR Jumping lunges B&F. KB walking lunges B&F
6- Wheel roll outs. 12
7- 30” jump rope/ one arm snatch 10. Repeat
1- Push up/PR 4 half waves. 8
2- Farmers walk with KB’s 6
3- Push up/row—PR side jump—Repeat 10
4- On Bosu ball cable obliques. 12-12
5- Landmine squat/shoulder press. 12
6- Sled pulls B&F
7- Weighted side planks 30”-30”
8/19/18
1- Jumping lunges factorial 6 with farmers walks in between
2- Incline bench leg raises 15
3- Landmine/sit up bench: 10-10 (sit up/shoulder press)
4- Bosu ball Squats. 12
5- Push up/shoulder press 4 alternate PR waves. 8
6- lower back extensions 12
7- Sited cable rows 12
1- KB swings factorial 6 with shuffle in between
2- Cable lunges 12-12
3- KB fly/leg raises 15
4- PR sit ups 20
5- TRX back flies 15
6- Ski jumps B&F
7- Sled push 2 sets
8/19b
1- KB walking lunges B&F/Sled push B&F. 2 sets
2- 4 PR waves/step side jumpB&F.12
3- Heavy ball close grip push up and throw. 10
4- Hanging leg raises 15
5- Incline bench press 12
6- One KB: push up/clean/press. 6-6
7- On 2 Bosu balls PR waves 20”
1- On 2 Bosu balls: Squat/shoulder press. 10
2- Keg V-ups 15
3- Pull ups 12
4- Side plank with shoulder lateral raises 12-12
5- Keg cleans 10
6- On Bosu chest flies. 15
7- 250 meters row
8/12/18
1- Sled push up/pull B&F
2- Tire jump/3PR waves. 12
3- Sliding machine roll outs. Feet on it. 12
4- Keg push up/bent over row—4 over PR jumping lunges—Push up/bent over row.6 5- Sit up(bench)/stand up/4 bag punches. 15
6- One arm (Landmine) squat and shoulder press. 8-8
7- Weighted V-Hold 30”
1- Sled Crawls 3 sets
2- PR Bulgarian lunges. 12-12
3- Sliding machine pikes 15
4- KB push up/bent over row. 12
5- Big rope. 30 jumps
6- Keg V_UP/stand up/shoulder press/squat. 8
7- Cable obliques. 12-12
8/5/18
1- Kb push up/lift/3 PR waves 8
2- Roll outs on sliding machine 15
3- One leg leg press. 12-12
4- Side to side PR jumps. 20
5- Bench press with chains. 12
6- Hurdles front jumps 3. Snatch each side. 8
7- Golf swings 12-12
1- Sled B&F/20” PR waves. 2 sets
2- Flies on sliding machine. 8-8
3- 8 bag punches—shuffle—8 bag punches. 1 minute
4- PR jumping lunges B&F 5- Hanging windshield wipers 10
5- Keg bent over rows 10/Over PR ski jumps B&F. 2 sets
6- Flat bench Dragon flags 12
8/5b
1- Push up/4 sledgehammers/jump in-out/keg clean. 8
2- Chain lunges. 12-12
3- 3 flies/3 sited shoulder presses/3 squats. 4 sets
4- Ball kicks 20(V-Ups)
5- One chin up/one KB Deadlift. 8
6- 4 bag punches/shuffle over step. 12
7- 20 sit ups with plate.
1- Sled back pulls 3 sets B&F(TRX)
2- Squats jumps with chains. 15
3- Hanging Swiss ball bent leg raises. 12
4- Over the step side jumps. 20
5-Bench-KB push/row—side step jump—Repeat
7/29b
1- 3 sets of Kb’s push lift and jump. 5 sets
2- Pull over-leg raises 15
3- 2 step jump/3 PR waves. 12
4- Landmine bent over rows. 12
5- Hanging leg raises 12 6- Push up/dip. 12. 2 steps
7- Lats pull downs 12…or 10 pull ups
1- 13 push ups/side step jumps in between. 2 sets of steps
2- Cable sit ups 15
3- One leg deadlift/shoulder press. 6-6
4- Chin up/PR swings factorial 6
5- KB swings on Bosu ball. 15
6- Side plank hold. 30” each
7- 3 sets ok KB’s. One leg deadlift and one leg jump. 4 sets each leg
7/29/18
1- Landmine deadlifts. 12
2- Factorial 6 burpees with farmers walks B&F in between.
3- Incline bench V-leg raises. 15
4- Chain squats. 12
5- 4 bag punches/step jump. (step between legs) 15
6- Keg push up/bent over row/jump over keg. Repeat for 10
7- Sledgehammer 20/30”jump rope. 2 sets
1- Adductor machine weighted. 12-12
2- Plate push up shoulder press—side arm walks—push up/shoulder press. 8
3- Wheel roll outs 12
4- Bench-cable flies. 15
5- Sled sited rope pulls one way.
6- Weighted plank. 1 minute
7- Over step front jumps 20
7/22
1- Sled B&F/4 dumbbell squats. 3 sets
2- Sit up/shoulder press. 10-10
3- Chain squats. 12
4- Push up/One arm bent over row—step jump—Repeat. 12
5- Incline bench leg raises. 12
6- Weighted tire jumps. 15
7- Hip side walks B&F
1- Keg over head walking lunges. PR jumping lunges. 20
2- Roll out burpees 10
3- Cable pull in lunge position, switch and row again. 12
4- Barbell/chain squat and shoulder press. 10
5- 4 bag punches/front step jumpsB&F. 12
6- Floor: leg raises/keg chest press. 15
7- Hip adductors. 12-12
7/22b
1- Landmine push up one leg deadlift 6-6
2- Bosu ball 30” squat hold. Weighted
3- PR push up/3 waves—side step jump B&F. 10
4- Chin up 2/Keg bent over row2. 6 sets
5- Sled sit ups. 20
6- Tire jump/4 bag punches. 15
7- 300 meters row
1- KB push up/lift—long jump—KB push up/lift. 10
2- Wall squat hold 30” weighted
3- Chain bench press. 12
4- Walking push ups weighted.
5- Bosu-Cable shoulder press. 12
6- Feet on scooter roll outs. 12
7- Elliptical opne lap. 10 resistance
7/15/18
1- Tire bulgarian lunges. 12-12
2- Incline bench leg raises. 12
3- Keg push up-shoulder press/over step jump/ keg push up - bent over row. 10
4- Plate pull over-leg raises 15
5- Landmine lunge/shoulder press. 10-10
6- 15 tire jumps.
1- Tire-keg-step-keg front jumps. 5 sets
2- Soccer abs 30”/weighted plank 30”
3- Landmine deadlifts 12
4- Incline bench fly/stand up-shoulder press. 8
5- Pull ups 12 6- Calf raises 15
7/15b
1- Landmine deadlifts. 12
2- X bar jumping squats 15
3- Keg press/leg raises. 15
4- Cable machine rows. 12
5- Roll outs factorial 6/ 2 sets of side step jumps in between
6- High cable rows. Chest agains bench. 12-12
7- Bosu ball Plyo push ups. 12
1- One foot on step/deadlift. Alternate. KB. 12
2- Calf raises 15
3- Parallettes dips 15
4- Bosu/landmine squats and chains. 12
5- Straight legs deadlifts. 12
6- Lower back machine 12
7- Bulgarian jumping lunges 15-15
7/8/18
1- Keg push up/shoulder press—ladder— Kegs push up /shoulder press. 8
2- Roll outs 12
3- 6 bag punches—ladder—6 bag punches. 2 minutes
4- Tire jump/flying pull up bar pull up. 10
5- TRX one leg burpee with sled. 10-10
6- 10 kb swings/ladder jumping lunges/10 Kb swings. 2-2
7- KB fly/sit up 12
1- One leg deadlift/push up KB —hurdles—One leg deadlift/push up. 6-6
2- On floor flies 15
3- Cannon ball pulls on push up position 10-10
4- PR one leg semi push up/3 waves . 6-6
5- Landmine roll outs. 12
6- Bosu squat(dip)shoulder press. 10
7- Lower back machine 12
7/8/18b
1- Tire push up/pull/flip/jump in-out. 10
2- Push up/4 bag punches. 10
3- Rope chin up 2-KB deadlift 2. 6 sets
4- Factorial KB swings 6. both sides. Walking lunges in between.
5- Bag kicks 15/hanging side to side leg raises. 16
6- One leg rope jumps 30”-30”
1- Keg bent over row/tire side jump/Keg shoulder press. 10
2- Sled crawls 4
3- Pull ups. 12
4- Sit up and fly KB. 15
5- Step ups. 10-10
6- Dumbbell swing and lunge. 12-12
7/1/18
1- Dip/rope chin up. 8
2- Lunge /shoulder press B&F
3- Landmine sit ups with Bosu and weighted back. 20
4- Keg push up/bent over row 2. Side 3 hurdle jumps. 6 sets
5- Swiss ball chest press 12
6- Elliptical one lap 10 resistance
1- Snatch each arm. Hurdles high knees B&F. 8
2- Cannon ball cable pulls on squat position 12
3- Bosu deadlift/lateral raises. 12
4- Ab roll outs. Legs going out. 12
5- 4 jumping lunges/4bag punches. 1 minute 6- Landmine flies. 6-6
6/24/18
1- Push up/small sled pull 12
2- One leg squats 10-10 3- Pull ups 12
4- Push up/wall - ball throw 10
5- Bench press 12
6- Lying on the floor/stand up/4 bag punches 12
7- Cable shoulder press 12-12(push up position)
1- Rope chin up/keg snatch 8
2- Side plank/ shoulder raises 12-12
3- Front step jumps 15
4- L Chin ups 12
5- Keg sit ups
6- Push up/PR 3 waves 10
7- 8 bag punches—side hops one leg—Repeat. 1 minute
6/24/b
1- Sled B&F/keg push up/shoulder press 5 times. 2 sets/Sled B&F
2- Rope chin up/Heavy ball throw. Chin up. Repeat. 8
3- Leg raises hanging. 8. Plate press/leg raises 15
4- Squats with chains 12
5- On Bosu ball KB swings 15
6- Over the step side jumps. 20. Hands on bench
7- Windshield wipers. 10
1- 10 bag punches/2 feet side jumps. 10 bag punches. 1 minute
2- Over head Keg walking lunges B&F
3- On bench: Back flies 12
4- Tire jump/chin up. 10
5- Landmine roll outs 12
6- Barbell squat shoulder press. 10
7- Dragon flag hold.
6/17/18
1- Barbell fly and lift one arm. 6-6
2- Landmine squat/shoulder press 12
3- On floor: Ball throws 20. 30” side plank each side
4- Deadlifts on tire 12
5- Step jumps (step between legs) 15
6- Bent over row with chains
7- Hip adductors 12-12
1- Push up/4PR wave over tire . 8
2- Sled B&F
3- Dip machine bag kicks. 15
4- Chain squats 12
5- Push up/bent over row/shoulder press. 6
6- Bosu 30” bag punches
6/10/18
1- Swiss ball chest flies 12
2- Deadlifts with chains and plates. 10
3- One arm press and sit ups. 10-10
4- Push up/4 bag punches—side step jump—Repeat. 8
5- Roll outs (Wheel). 12
6- KB one arm rows 2/hands on step 2 side jumps. 6-6
7- Side hip walks B&F
1- Step up KB’s 8-8
2- Lower back 12
3- Push up/bent over row/deadlift bar. 10
4- Step jump/L-chin up. 12
5- Big jumping rope. 30
6- One arm scooter flies 6-6
6/10b
1- Push up/PR slam—step jump B&F Repeat. 8
2- Sled one way/Snatch each arm, back sled /push up-Keg shoulder press. 8
3- PR 100 abs.
4- Bench press chains 12
5- On Bosu ball obliques 12-12
6- PR /ski jumps 10 bag punches. 8
1- Pull ups/leg raises factorial 6 2 - Decline cable flies 12 3- Side PR jumping 30 4- Machine cable rows. 12 5- KB push up/clean press 6-6 6- Sled-bosu-elastic band sit ups. 20
6/3/18
1- Push up/keg bent over row/step side jump B&F. 8
2- Sit ups with straight arms 15
3- Chain squats 12
4- Factorial 2 punching bags. 6-6 jumping lunges and jumping squats. 8 bag punches in between.
5- Barbell roll out/deadlift 10
6- Tire slams factorial 6 with jump in-out in between
1- Stationary KB lunges 10-10
2- Pull overs 12
3- Hanging leg raises 12
4- Tire jumps 20
5- Push up/barbell bent over row. 10
6- Cable butt kicks 12-12
6/3b
1- Tire flip and jump.
2- Keg press and leg raises 15
3- Inline leg raises side to side. 16
4- Back flies 12
5- Bosu/PR 30” waves
6- 4 bag punches/side step jumps B&F. 10
7- Chains-barbell bent over rows 12
1- Sled B&F - 12 one leg straight leg deadlifts. Repeat
2- Step shuffles. 20
3- Swiss ball chest flies 15
4- TRX mountain climbers 30
5- Pull up/keg snatch. 8
6- Bar cable-obliques. 12-12
5/27/18
1- Hurdles high knees B&F push up/keg bent over row 2 times. 6 reps.
2- Fly/leg raises 15
3- Heavy ball throws. Hurdles front jumps. 8
4- Barbell push up/clean. 8
5- Calf raises seated 12
6- Bosu ball one KB squat/Shoulder press 8-8
1- 2 chin ups/ 4 tire slams 5 sets
2- Sled sit ups 15
3- Snatch each arm/side step jump B&F. 8 sets
4- Chain bench press. 12
5- Weighted jumping lunges with a pause at the bottom
6- Hanging leg raises knee to opposite elbow 16
5/27b
1- 2 steps: Jump/PR 3 waves. 10
2- Deadlift/clean/ press. 10
3- Sled push B&F
4- Weighted wall sit 30”
5- Keg press/leg raises. 15
6- Keg walking lunges B&F
7- One arm cable thick grip pulls. 10-10
8- Barbell roll outs. 12
9- Chains squat/bicep curls 12
10- V-hold on incline bench. 1”
5/20/18
1- Step up/shoulder press. 6-6
2- KB sit ups. 15
3- Ring/scooter push up/fly 6-6
4- Rope hanging leg raises 12
5- Push up/bent over row. 10
6- Factorial down by 2 from 20. Bag punches. 3 hurdles front jumps in between
7- Weighted lower back extension and flexion. 12
1- Cleans 8
2- Push up/step jump/ push up. 10
3- Pull ups 12
4- Heavy ball burpees 10
5- Windshieldwipers with feet on scooter. 20
6- Sled back and forth
5/13/18
1- Incline chest press cable. 12
2- Keg deadlift/clean/press 10
3- Lunges with chains 12-12
4- Ring push ups 12
5- Wheel roll outs 12/bungee cord sit ups-bag punch. 20
6- Bent over row (Wide handle)
7- Push up/snatch. 4-4
1- Keg drag B&F
2- Step push up/jump. 12 (Step between legs)
3- Ring chin up/KB push up lift and shrug 8
4- Incline bench: toes to bar 15 5- Sited sled pulls 2
6- Landmine shoulder press and squat 12
5/13b
1- Push up /step up with each leg. 8
2- Bosu ball squat and lateral raise 12
3- Cable shoulder press. 12-12
4- Tire jump/4 bag punches 15
5- Rope chin up/roll outs. 5-3-2 reps
6- Dips 15
7- Big rope jumps. 30
1- Step jump/L chin up 10
2- L sit hold 30”/Ring hold: leg raises. 8
3- Sled seated pulls. 12. Sled push back
4- Hanging windshield wipers
5- One leg presses. 12-12
7- 16 side tire jumps
5/6/18
1- Keg push up shoulder press/step jump/Keg push up/bent over row 8
2- Landmine straight leg deadlifts. 12
3- Bench press with chains. 12
4- Sled - scooter roll outs. 12
5- KB swings with lateral shuffle B&F. Factorial 6
6- 20 calories row
7- Side plank with lateral raises. 12-12
1- Chest cable flies 12
2- Walking lunges B&F
3- Push up/4 jumping lunges/6 small bag punches. 8 sets
4- Landmine bent over rows. 12
5- Keg feet reach. 20
6- Standing leg raises 17(Calf)
7- One leg jump rope 30”-30”
5/6/b
1- Ladder B&F Keg push up/bent over row 2 times. 6 sets
2- Push up/4 bag punches. 10
3- Ring pull ups. 12
4- Ladder B&F snatch each arm. 6 sets
5- TRX Roll in and push back. 12(Hands—forearms)
6- Ladder jumping lunges B&F
7- Feet under sled sit ups with twist
1- Ladder B&F/PR push up/slam 3. 6 sets
2- Cable machine pull downs 12 (pull ups)
3- Keg chest press/leg raises. 12
4- Ladder B&F KB push up/lift/shrug 2 times. 6 sets
5- Bosu ball/PR waves 30”
6- Heavy ball throw/ladder hops/back. 8
7- Keg plank
4/29/18
1- Squats with chains. 12
2- 6 bag punches—hurdles— Repeat. 1:30”
3- One ring push up/fly. 6-6
4- Weighted plank 1 minute
5- Landmine with plate: One arm rows. 10-10
6- TRX jumping lunges 20
1- Heavy ball squat/throw. One leg hops to it. 8
2- Hurdles from jumps B&F/Keg push up/shoulder press. 6
3- Feet in TRX push up/roll in. 12
4- Elastic band hip flexion 12-12
5- 2 pull ups/plate push up/shoulder press. 8
6- Ring roll outs 12
7- Lower back machine. 12
4/29b
1- Sled push B&F/keg push up/shoulder press 2. 3 sets
2- 10 bag punches/one leg hurdles hops/ Repeat . 3-3
3- Side dumbbell squats 8-8
4- Ring push ups 12
5- Landmine sit ups 15
6- Keg push up/bent over row. 12
7- hanging leg raises. 8
1- One leg in TRX push up/lift. 6-6
2- Cable golf swings. 15-15
3- Bosu ball TRX one leg squat 8-8
4- Step/KB push up/row—step jump. Repeat 10
5- Feet on scooter back reaches. 12
6- 6 bag punches—shuffle—6 bag punches. 2 minutes
4/22
1- Sled TRX pull B&F 6
2- Chin up/One leg deadlift. 5-5
3- Sit up 2 bag punches. 30
4- Keg push up/shoulder press—hurdles—Keg push up/bent over row. 10
5- Landmine Deadlift with 2 steps.
6- Leg raises with elastic band. 12
1- Ring flies 12
2- Side weighted plank 30”-30”
3- Cable squat shoulder press. 10-10
4- Side walks abductors 12-12
5- Pull up/push up KB shrug 10
6- Swiss ball leg raises (Hanging). 12
4/22/18b
1- Ring push ups 12
2- One leg sit-stand. Squats. 10-10
3- One leg jumping squats 12-12
4- Keg push bent over row/jump over. Repeat. 10
5- Sited on sit up bench. Obliques 12-12
6- Lower back extensions. 12
7- Landmine explosive shoulder presses. 10-10
1- One arm ring fly/KB lift. 6-6
2- One leg in TRX: Floor reach/stand up. 12-12
3- Ring roll outs. 12
4- Landmine push up/bent over row. 6-6
5- TRX pikes. 15
6- Sit up bench: Decline chest press/sit up. 12
4/15
2 sets:
1- Ball push up/over the tire throw/tire jump in-out/Repeat. 8
2- Squats with chains. 12
3- Roll outs. 12/Parallettes legs hold 30”
4- Ring push up/KB lift. 6-6
5- 4 side bag punches/2 hurdle jumps 30”—Switch sides for 30”
6- Chin up / Keg clean. 8
1- Landmine deadlifts. 12
2- Ring flies. 6-6
3- Gymnast V’s. 20
4- Lunges with chains. 10-10
5- Keg push up/bent over row. 10
6- Scooter back extensions. 12
7- Tire jumps 15
4/15b
1- KB push up/lift 10
2- Chest flies 16
3- Heavy ball throw. Long jumps. 8 sets
4- Ring pull ups 15(reverse push up)
5- Reverse sit ups. 15. Swiss Ball. (Lower back)
6- Landmine roll outs
7- 30” bag punches on Bosu ball
1- Tire flip with push up and jump. 8
2- Sled - Keg sit ups. 15
3- KB on shoulders. 16 alternating lunges
4- Keg press/leg raises side to side. 12
5- Ring one arm pull/shoulder press 8-8
6- L sit. cable obliques. 12-12
4/8/18
1- Bosu squat/one arm shoulder press. 8-8
2- Heavy ball or Keg :3 V-up’s One push up/Burpee. 5 sets
3- One leg: Landmine deadlifts. 8-8
4- Keg sit ups. 12
5- Tire jumps factorial 6/3 hurdle side jumps in between
6- Dogbone pull downs 12
1- One leg push up/4 bag punches. 6-6
2- Squats with chains 12
3- Heavy sled rope pulls one way—sled push back. 2 sets
4- Hanging leg raises 16
5- Jumping lunges over rope B&F
6- Chin up/keg snatch. 8
4/1b
1- Push up/step up. One weight . 8-8
2- PR slam 2 with one foot on Bosu ball—shuffle. Repeat. 20
3- Keg push up/shoulder press with lateral jump over keg B&F. 8
4- KB squats factorial 6. Shuffle in between
5- Sliding machine push up and pike. 12
6- Rope chin ups/dead lift. 8
7- Squats/shoulder press with landmine and chains..12
8- Hip abduction. B&F
1- Sliding machine PR slams. 20(One side)
2- KB factorial 6 jumping lunges with farmers walk in between
3- Keg press with leg raises. 15
4- Push up and row 12
5- 10 bag punches/front jumps/10 bag punches/side jumps. alternate sides. 2 minutes.
6- On Bosu ball: squat hold. 1 minute.
3/25/18
1- Keg push up/shoulder press— ladder—KB push up/lift. 10
2- Landmine one leg straight leg deadlifts. 12-12
3- One arm sit up (feet under sled) shoulder press. 10-10
4- Bulgarian lunges. 12-12. Ladder jumping lunges B&F
5- V-ups one leg at the time. 20
6- Ladder drill 1’
1- Ladder B&F. 4 Push up/keg bent over row. 3 sets
2- Side plank with lateral raises 12-12
3- Side walks with squat and elastic band B&F ladder length
4- Rope chin up/push up-dip. 6 sets
5- Roll out 16
6- 8 bag punches—ladder B&F. 2 minutes
3/25b
1- Sled push up/pull B&F
2- Chin up/3 PR slams. 10
3- Incline bench press/leg raises. Factorial. 6
4- Keg shoulder press/tire jump/keg shoulder press. 10
5- Weighted plank 1 minute
6- Landmine bent over row. 12 (Wide grip)
1- Sled lunge and pull B&F
2- Sledgehammer V-Ups and Slams. Factorial 6
3- Landmine lunges. 12/PR jumping lunges 20
4- On floor flies with leg raises. 15
5- Ski jumps B&F
6- 45” jump rope/30” bag punches
3/18
1- Keg push up/shoulder press—shuffle snatch each arm. 8 times
2- Pull over/leg raises. 12
3- Chin up/keg bent over row. 8
4- Sled push B&F/6 burpees. 2 sets
5- Cable twists. 15-15
6- Bag punches 6/jumping lunges 6. 2’s
1- Sled front pulls 6
2- Keg walking lunges. B&F
3- Step side jump/push up-one arm row. Repeat. 10
4- Keg sit ups.20
5- Back flies 15
6- One leg wall sit 20”-20”/One leg hops 10-10
3/11/18
1- Push up/bent over row/jump. 10. sled
2- Landmine sit ups. 15
3- Keg-Swiss ball press/leg raises. 12
4- Chin up—long jump—chin up. 10
5- Heavy wall sit. 30”
6- Keg push -bent over row/step jump. Repeat. 8
7- Dragon flag. 12
8- Sledge hammer 2/tire jump/sledge hammer 2. 8
1- 4 kegs: Push up shoulder press/push up bent over row/Repeat. 5 sets
2- On Swiss ball: Keg obliques. 16
3- Pull up/roll out 10
4- 10 bag punches/ one leg hops/10 bag punches. 6-6
5- Landmine bent over rows. 12
6- Parallettes hold
3/4/18
1- landmine deadlifts 12
2- PR jumping squats 20
3- Step ups 10-10
4- Push up/clean/squat. 8 (Dumbbell)
5- V-ups with keg. Side to side legs. 20
6- One side: Cable wood chopping/20” PR waves on Bosu. Repeat
7- 4 over the bench jumps/Push up/keg bent over row. 6 sets
1- One leg sled push up/pull. 10-10
2- Landmine obliques 16
3- Sit hip bench: 2 chest flies on standing up shoulder press. 6
4- High cable rotator cuff 12-12
5- Cable lats pull down 10/keg bent over row 10
6- Legs on scooter: roll outs 15 (Plank 30”)
2/25
1- Sled push/Keg push bent over row/push sled back /Keg push up/shoulder press. Factorial up to 6 counting both kegs. 2- Keg sit ups 20 3- Bag punches. factorial down from 20 by 2’s. Hurdles in between 4- Cable shoulder press. Push up position. 12-12 5- One chin up/one deep machine leg raises 10 6- Incline bench. Chains bench press 7- V-ups ball 20
1- 10 weighted burpees. 2- Sled crawls B&F(or backward pulls). 2 sets 3- Keg cleans 10 4- Cable lunge and pull. 10-10 5- Side plank holds 30” each 6- 3 hurdles side jumps B&F/ Keg shoulder press. 6
2/25b
1- Landmine push up/shoulder press. 8-8 2- Sled push 4 sets 3- Push up/4 bag punches. 10 4- Deep machine bent knees side to side raises. 20 5- Pull up/push up/keg bent over row. Factorial up to 5. 6- Sit up/shoulder press. Alternate arms 20 7- 20 calories row 8- Hip abduction with band. 15-15 9- Keg clean/3 hurdles side jumps. 6 sets 10- Seated calf raises 20 10b- Keg overhead stationary lunges. 10-10
2/18/18
1- Sled/rope: push up/pull B&F 2- Keg walking lunges B&F 3- Swiss ball from legs to arms. 16 4- Step jumps factorial 6. 8 bag punches in between 5- Push up/stand up/shoulder press. 8 6- Cable squats on Bosu ball. 12 7- Landmine one leg push up/lift. 6-6
1- Push up/basketball jump—Ladder B&F. 8 2- One leg squat (From step). 10-10. 3- Snatch each arm —Ladder B&F. 6 4- Keg V-ups 20 5- Ladder push ups B&F 6- 2 minutes bag punches ladder in between
2/11/18
1- Sled push one way/bent over row pulls back. 3 sets 2- Landmine deadlifts 12 3- Hanging leg raises(knee bent) 16 4- Step ups KB. 8-8 5- Factorial over step jumps 6. 2 snatches in between 6- Push up/pike. 12 7- Jump rope 30.(Big rope)
1- Squats with chains 12 2- Skaters jumps and lifts 10 3- Dumbbell push up/bent over row. 12 4- Incline bench leg raises 12 5- Cable flies 15 6- 250 meters row
2/11b
1- Sled B&F/KB push up/bent over row 3. 3 sets 2- Bosu. Push ups with legs elevated. 10. Front squats 10. Dumbbell. 3- One chin up/4 PR waves. 8 4- Plate sit ups 20/plate plank push up position 1 minute 5- Squat/landmine shoulder press 8-8 6- Step sit/lay/stand up/4 punches 12 7- One lap elliptical fast pace.
1- Plate push up/shoulder press—side step jump B&F. 8 2- Soccer abs 80/side planks weighted 30-30 3- PR 30 jumping lunges 4- Weighted wall squat hold. 1 minute 5- One arm tire flip—jump in-out. 10 6- Rope chin ups 12
2/4/b
1- Sled push one way. Lunge and pull back. 2 sets 2- Cable kicks. 12-12. KB 3- Push up/over step jump/push up. 10 4- Landmine and chains squat-shoulder press.12 5- Sliding machine Pikes 12. 6- Pull up/roll out. 10 7- Back lunges. 16. One dumbbell 8- Alternating lunges 4 bag punches 1:30 9- Cable obliques. 12-12
1- Push up/step up. alternate. 10 2- Cable sit ups. 12 3- Landmine bent over rows. 12 4- Chains bench press 12 5- Push up/clean /press. alternate 8
2/4/18
1- Sled back and forth/3 heavy ball burpees. 4 sets
2- Pull overs 12 with extended legs (Up)
3- Adductors on sliding machine 12-12. weighted
4- Ball throws from floor 20/1 minute plank. ball throws 20
5- One arm incline bench press. 12-12
6- Pull up/plyo push up. 8
7- One straight leg deadlifts 12-12
1- Sled bent over rows with TRX B&F
2- Bag punches 6/one leg side jumps/10 bag punches. 5-5 sets
3- Feet up/20 sit ups. On back
4- Dumbbell deadlifts 12
5- Chin ups and weighted jumping lunges. Factorial 6
6- Chest flies on step. 12
7- Hanging side to side leg raises 12
1/28/18
1- Side step ups. 12-12
2- Bench. 3 flies/3 squat-shoulder press. 4 sets
3- Push up/3 PR waves. 10
4- KB bent over rows 12-12
5- Cable squats 12
6- Machine roll outs 15
7- Step jumps with step between legs. 15
1- Alternate lunges barbell. 16
2- Pull over/leg raises 12
3- Rope sit ups 20
4- Over PR. Jumping lunges b&F
5- Thick grip. Cable pulls. 12-12
6- Over step side jump snatch each side. KB. 10
7- Side plank with lateral raises. 12-12
1/28b
1- Dumbbell swing and jumping lunges. 10-10
2- Push up/clean. Lunge with each leg. 8. Dumbells
3- Floor chest press/leg raises. 12
4- Pull ups and Lats pull downs-Calf raises
5- Factorial 5 heavy ball burpees. Tire jumps in between
6- Sit ups and ball throws 20
7- Hip abduction B&F
8- Over the bench 30 jumps . Hands on bench
9- Squat-jump. 15
10- One arm cable squat/shoulder press. Bosu ball. 10-10
11- Chin up/keg push up/bent over row. 10
12- Parallettes hold 30” or leg raises with dip machine.
13- Machine flies. 12
14- TRX one leg jumps. 15-15
1/21/18
1- Push up/4 bag punches. Shuffle . Repeat. 10
2- Cable lunges 12-12
3- Barbell push up/fly—jump over—Repeat. 10
4- Plate sit up/shoulder press. 20
5- Calf raises. 15
6- Chin up/push up row-push up row. 8
7- Weighted tire jumps. 15
1- Barbell push up/clean and press. 8
2- PR over hurdle jump/slam. 16
3- Cable rotations on lunge position. 12-12
4- landmine straight leg deadlifts. 12-12
5- Machine rows. 12
6- Elastic band-scooter roll ins. 16
7- 2 sets of KB’s deadlifts with lung one leg jump in between. 5-5
1/21b
2 sets
1- Walking lunges/push up-shoulder press 2 times. 3 sets.
2- Bag kicks 20
3- PR jumping lunges 10/ski jumps. 2 sets
4- Push up/sled pull one length.
5- Heavy ball V-up kicks 20
6- Machine calf raises 15
7- Feet on scooter roll back 15
8- Incline chest press with chains 12
9- 30” Bosu ball hold with weight
10- Hip abduction B&F
3 sets
1- Bench press
2- Front squats
3- Pull ups
4- Bench sit up/shoulder press. Plate. 15
1/14/18
1- Dumbbell push up/deadlift. 5-5(Oner leg) 2- Heavy ball V-ups 20 3- Rope chin up/over bench jumpB&F. 10 4- One KB/one leg step ups. 12-12 5- Tire front jump dumbbell shoulder press—Repeat—Keg push up/shoulder press. 10 6- Chain squats. 12 7- Flies on sit up bench. 15
1- Barbell roll out/ bent over row. 10 2- One arm push up/row—step jump—Repeat. 10 3- Tire deadlift. 12 4- Push up/4 bag punches 12 5- bench leg raises 16 6- Barbell cleans 8 7- Machine rows. 12/calf raises 15
1/14b
1- Cable incline chest press 12 2- Tire jump/PR 3 waves. 12 3- Landmine push up deadlift. 10 4- KB one arm lift and press—lateral hurdles—Repeat. 10 5- KB push up/lift/hanging leg raises. 10 6- Soccer abs 40”/weighted plank 30” 7- Heavy ball burpees. 10
1- Push up/hurdles jumps/push up. 10 2- 2 Chin ups/4 over the tire PR waves. 8 3- Butt kicks 12-12. Cable and bench 4- Landmine Squats. 12 5- Heavy ball sit up/shoulder press. 15 6- Chain lunges. 12-12 7- Ball flies. 15/V-up hold 30”
1/7b
1- Barbell push cup/deadlift. 10
2- Weighted leg raises
3- Chin up/weighted burpee. 8
4- KB farmers walk. 6
5- 8 bag punches—long jump—Repeat. 12
6- Keg V-ups 20
7- Walking push ups and rows. 12
1- Push dip/clean barbell. 8
2- KB clean squat 2 times—tire jump—Repeat. 10
3- Chin up/4PR jumping lunges. 10
4- Weighted front plank. 1 minute
5- Cable wood choppers 15-15
6- Floor flies . 15
7- Pull ups. 12
1/7/18
1- Deadlift/L-chin up. 8-8
2- Push up/shoulder press. Landmine. 6-6
3- Chains chest press. 12
4- KB front walking lunges. B&F
5- Sit ups with elastic band behind. 20
6- Heavy ball burpees with front jumps. 10
7- 30” jump rope
1- Hurdles B&F Keg push up/bent over row 2-2. 8 sets
2- One leg push up/PR slam.6-6
3- Bosu ball squat/shoulder press. 12
4- Side weighted plank.30”-30”
5- Sledgehammer 2-front tire jump. Repeat. 10
6- Sit ups with Keg. 20
7- One minute wall sit weighted. Leg raises side to side 16
12/31/17
1- Fly/Chin ups factorial 6 to 3
2- Deadlifts 10
3- Leg raises side to side
4- Landmine push up/lift. 6-6
5- Sit up/plate bag kick. 20
6- Over the bench jumps 30
7- 1 lap elliptical 70 RPm
1- Lunges with chains 10-10
2- Tire front jumps with KB clean - press in each side. 10
3- Monkey bars chin up/push up. One length
4- KB combo. 5 reps each
5- Roll out/stand up/4 bag punches. 10
6- Bosu squat hold. 1 minute
7- 250 meters row.
12/24b
1- Push up/front step jump. 11
2- Side walking squats 6-6
3- Cable golf swings 12-12
4- Chin up/clean 8
4.1- Calf raises 15
5- Cannon ball pone arm pull downs 10-10
6- Crunches with elastic on legs. 20/ Weighted plank 30”
7- Bag punches factorial 20 (20-18-16etc) 3 side hurdle jumps in between
1- Step up/lateral raises 12. Step up with the other leg: Front raises. 12
2- Push up/“ball throw” side tire jumps. Repeat. 10
3- Landmine deadlifts one leg. 10-10
4- Cable flies 15
5- Weighted wall sit. 1 minute
6- Dip machine leg raises side to side 20. Side plank lateral raises 10-10
12/24/17
1- Push up/chin up/side step jump/push up/6 bag punches/side back step jump. 8 sets
2- Elastic band crunches 20
3- Chain squats 12
4- Tire jumps 15, over the tire PR waves 20
5- Farmers walk burpees factorial 5
6- Pull ups 12
7- fly/leg raises on the floor
1- Landmine one arm lunges 12-12
2- PR jumping lunges 20
3- Chin up/push up/KB bent over row. 6
4- Tire deadlifts 12
5- Cable sit up/one arm press 10-10
6- Push up/pike 12
12/17/b
1- PR jumping lunges 20
2- Bulgarian lunges 12-12
3- On the floor: chest press/leg raises. 15
4- One chin up/over the tire waves 4. 10 sets
5- One minute weighted wall sit.
6- Dip machine gymnast V’s. 20. L hold 20”
7- Side tire jumps. 12
1- Cable flies on Swiss ball. 12
2- Elastic band Hip flexion. 12-12
3- Weighted plank hold 1’
4- 10 bag punches — side 2 feet together hops— Repeat. 2 minutes
5- Pull up/push up/shoulder press 8
6- Tire front jumps with heavy ball each side: push up/jump. 10
12/17/17
1- Keg push up/shoulder press. 10
2- Push up/one row—side step jump—Repeat. 10. Bench
3- Balance squats on small ball. 15
4- Push up/10 bag punches/side one leg hops. repeat. 2 minutes
5- Hip-elastic combo. 3 positions each leg. 12-12-12
6- Landmine roll outs 12
7- Chin up/snatch each arm . 6
8- Ski jumps B&F
1- Heavy ball burpees 10
2- Rope hanging leg raises 12/bench leg raises 12
3- Bosu squat/one arm shoulder press. 8-8
4- Cable machine rows
5- Weighted lunge hold. 30” each 6- 30” jump rope
12/10/17
1- Push up/dead lift KB—shuffle—Push up/shoulder press. 10
2- Step jump/PR 4 waves. 12
3- Landmine squat-shoulder press 12
4- Bench press chains 12
5- Hanging leg raises 12
6- 30” Boss-Bag punches
7- One arm 2 rows—step jump—step jump (side) -one arm 2 rows. 10
1- Step jump/L-chin up 12
2- Push - dip- 4PR slams. 8 sets
3- Front hurdles jumps. Snatch each side. 8
4- Cable hamstrings. 12-12
5- Wide pull ups or Lats pull down. 12
6- Sit ups. Barbell. 12
7- 10 bag punches—4 jumping lunges—10 bag punches 2 minutes
12/10/b
1- Tire push up and flip. 10/Sledgehammer 20
2- Bungee cord runs 12
3- Sit up and bag punches 20/weighted plank 1 minute
4- X bar deadlifts 12
5- Dog bone pull downs 12
6- Frog jumps B&F/20 big rope jumps
7- Plate-Bosu squats. 15. Arms extended
1- Bungee cord back runs 12
2- Keg walking lunges B&F
3- weighted jumping lunges 16
4- Hanging leg raises 10/bag kicks 20
5- Pull ups 12
6- Barbell push up/bent over row 10
7- Ellypticall 1 lap.
12/3/17
1- Push up/step up. Alternate 10
2- PR slam 2 with one foot on Bosu ball—shuffle. Repeat. 20
3- One arm push up/shoulder press 10-10. Cable(Push up position)
4- KB swings factorial 6. Shuffle in between
5- Sliding machine push up and pike. 12
6- Rope chin ups/dead lift. 8
7- Squats with landmine and chains..12
8- Hip abduction. B&F
1- Sliding machine PR slams. 20(One side)
2- KB factorial 6 jumping lunges with farmers walk in between
3- Flies with leg raises. 15
4- Push up and row 12
5- 10 bag punches/front jumps/10 bag punches/side jumps. 2 minutes.
6- On Bosu ball: squat hold.
12/3b
1- Push up/KB deadlift factorial 5. Hurdles in between
2- Cable lateral shoulder press 10-10
3- Bag punches 10—step jumps 5–10 bag punches. 2 minutes
4- Pull over-leg raises. 12
5- Landmine bent over row. 12
6- Sliding machine flies. 8-8
7- Dip machine leg raises. Side to side. 12
1- Chin up/X bar deadlift. 8
2- Landmine lunges 12-12
3- Cable machine: pulls 15
4- Parallettes high push ups
5- Lunges with front raises. 12
6- Sit ups and side bag punches 15-15
7- 250 meters row.
1/26/17
1- Chin up/Bosu push up/on Bosu PR 4 waves. 10
2- One arm squat(sit on bench)/shoulder press. 8-8
3- Cable hip Flexion. 12/one leg weighted knee bent raises. 10. repeat
4- 4 push ups/4 bag punches/4 step jumps. 6 sets
5- Seated sled pulls. One way in the room.
6- Stationary KB lunges 10-10
1- 10 bag punches-one leg hops-10 bag punches. 2 minutes. ladder
2- Squats with chains 12/ X bar jumps 15
3- Cable shoulder press. 12-12
4- Scooter fly-side step jump- Repeat. 12
5- Pull up/KB bent over row 10
6- One leg jump rope 30” each
11/19
1- Push up/factorial 12 punches/side hurdle jumps. 2 bags
2- 4 sledgehammers/ tire jump B&F. 8 sets
3- Cable sit ups 15 and twist 15. One side.
4- One leg step up/other knee to chest/Lunge. 10-10
5- One chin up with rope/one push up/one leg KB deadlift. 5-5
6- Side elastic band walks (Abductors). 15-15 7- 45” soccer abs
1- Tire deadlifts 12.
2- Squat position: One arm thick cable grip rows 12-12
3- Heavy bag kicks 15
4- Keg sit ups 15
5- One leg push up/one leg PR slam. 6-6
6- Landmine flies. 6-6
7- Elastic band adductors 12-12 8- Pull ups 12
11/12/17
1- Chin up/side to side push up on step/ factorial 8 Jumping squats with PR
2- KB deadlifts 2 /hurdles frot jumps/Dumbell shoulder press 2. 8 sets
3- Dip machine weighted leg raises. 16
4- incline bench press with chains 12
5- Landmine bent over row/jump. Repeat 12
6- Feet on scouter roll back. 16
7- 250 meters row.
1- Feet on step: Landmine deadlifts 12
2- Tire jumps/sledgehammer. Factorial 8
3- Machine back rows 12
4- Swiss ball leg raises 6/flies 6. 2 sets
5- Heavy ball push - jump- side jumps on hurdles- Repeat. 10. 2 balls.
6- Sit up bench: plate hold 1’
7- Jump rope 45”
11/5/17
1- Snatch—hurdles—snatch. 10
2- Landmine Squats. 12
3- Seated calf raises.15
4- One chin up/factorial 8 PR jumping lunges
5- Cable obliques. 12-12
6- Bosu squat/shoulder press. 12. Alternate arms
6.1- Push up/factorial by 2 bag punches to 2, from 20
7- Dog bone pull downs. 12
8- Roll outs. 12
9- Barbell front hold stationary lunges 10-10
10- KB Deadlift/Side step jumps. Factorial 6
11- Hanging side to side leg raises. 16 12- Band adduction/abduction 12-12
12.1- Factorial push ups/sledgehammer 6.
10/29/17
2 sets
1- Push up/lift 2 times—Tire jump B&F. 8 sets
2- Barbell squats on Bosu ball. 12
3- Side step jumps 2/2KB bent over row. 8
4- Big ball push up throw. 10
5- Flies with cable and bench 12
6- Sliding machine pikes 12
1- Landmine push up/shoulder press 6-6
2- Bulgarian lunges with Tire 12-12
3- Barbell deadlifts 12
4- Chin up/dip. 10
5- KB swings factorial 8/Lateral shuffle in between
6- Barbell roll out/clean 8
10/22/17b
2 sets
1- Side over the step jumps —ladder — Ab roll outs. Factorial 6
2- Squat with chains. 12
3- Landmine twists 16
4- KB bent over rows 12-12
5- Chin up/push up/shoulder press 8
6- Bag punches 10/Ladder B&F. 2 minutes
7- Calf raises. 15
2 sets
1- Sit up/barbell on step. 12
2- Leg raises/PR big waves. Factorial 6
3- One dumbbell walking lunges B&F
4- Skaters jump/one leg push up/deadlift. 10
5- Lats pull down 12/Landmine bent over rows 12
6- PR Jumping lunges 35”
10/22/17
2 sets
1- Bench press on Bosu ball 12
2- KB push up lift/tire flip jump B&F repeat. 6
3- Cable butt kicks 12-12
4- Landmine sit ups/shoulder press 12
5- Bosu squat/lateral raises 12
6- Push up/row-step jump. Repeat 10
7- Lunges with chains 12-12
8- 1:30 Bike
2 sets
7- Eliptical 2 minutes
8- Sit up bench flies (lower position). factorial 6-6
9- One leg side step jumps 12-12
10- Deep bar: Gymnast V’s 20
11- 12 Pull ups or lats pull downs
12- 10 PR burpees.
10/15b
1- Push up/shoulder press/ladder/Push up KB deadlift 12
2- Front squats 12
3- Step jumps 15
4- Landmine shoulder press 12
5- Calf raises 15
6- ladder push ups B&F
7- Chin ups 12
8- Wall sit 1 minute
9- Cable over press 12-12
10- .25 mile run
1- Factorial 5 burpees/ladder B&F in between
2- Ladder walking lunges KB on shoulders
3- Side step jumps 12
4- Landmine deadlifts 2 arms/ push up. 10
5- Cross V_Ups one leg . 10-10
6- Chin ups factorial 5/ ladder jumps in between
7- 300 meters row
10/15/17
1- 4 walking lunges/4 push ups. 3 sets
2- One leg in TRX push up/stand up. 10-10
3- On bench pull over side to side leg raises. 15
4- Bag kicks 15
5- Step jump/chin up 10
6- One minute standing up on bike
1- Squat on Bosu ball/shoulder press 12
2- Chest flies cable12/TRX back flies 12
3- Landmine 2 handed lunges 12-12/KB jumping lunges 16
4- Swiss ball hanging leg raises 10/Sit ups with keg 15
5- Ring push up/deadlift. 6-6
6- Elliptical .25 miles at 8. 60+
10/8b
1- Elliptical 1 minute at 80%
1.1- Push up/ 2 bag punches. Factorial by 2’s to 20
2- Squat shoulder press Bosu. Landmine. 12
3- Barbell press/leg raises 15
4- Ring pull up/ shoulder press 10-10(twist)
5- Pikes on sliding machine with push ups. 12
6- One minute on the bike 6.1- One arm cable pulls 12-12
7- Walking lunges/ 10 alternating one arm swings. Repeat with other arm
8- Leg raises side to side. 16/ sit ups with ball throws 20
9- Push up-KB deadlift —frog jump. Repeat 12
10- Ring flies . 10-10
10/8/17
1- Plyo push ups 10
2- Side step jumps B&F push dip/deadlift. 8
3- Squats on balance small ball. 12
4- Monkey bar 2 pull ups/snatch each arm. 6
5- Elliptical 1 minute 12/70
6- Rope hanging crunches 20
1- One leg weighted squat. 10-10
2- Lunges with chains 12-12
3- Monkey bar walking chin ups
4- Hurdles front steps jumps B&F/ 10 bag punches. 2 minutes
5- 3 flies/3 push ups/3 shoulder presses. 4 sets
6- Weighted keg plank. 1 minute
10/1b
1. Fly/sit up 12(incline sit up bench)
2. Walking lunges with one KB on shoulders back and forth/20 TRX jumping lunges. 3. 2 pull ups/ 2 KB cleans. 6 sets
4. Push up/KB lift on one leg-shuffle hurdles-repeat. 8
5. Step jump back and forth/6 bag punches. 10
6. 12 x tire push up/pull/30 big jump rope.
7. Push up/KB lift factorial 6 with farmer walks in between
8. Feet on scooter/roll back 20
9. One leg on TRX and PR: push up/stand up/4 waves 8-8
10. Dog bone pull downs 12/calf raises 15.
11. 300 meters row/-rope pull up/KB upright row with squat. 8
12. Sit up with bag punches. 30
0/1/17
1- Chin up/push up/ weighted jump. 8
2- Landmine roll outs 15
3- Side squats (Sliding machine) 12-12—Abductors walks B&F
4- One arm KB push up/clean /press. 6-6
5- Jump rope 30 or Elliptical machine one lap at 8.
6- Barbell on back jumping squats 15
1- Pull up/hanging leg raise/KB deadlift 8
2- Dumbbell front hold: Walking lunges
3- PR jumping lunges 20
4- Cable push up/shoulder press 6-6
5- Ball kicks 20/soccer abs 50
6- One leg Bosu ball: PR waves 20-20 seconds
9/24/17
1- Push up/shoulder press—jumping lunges ladder—snatch each arm. 6
2- landmine squats and jump 15
3- Factorial 5: Chin ups-dips and leg raises
4- Ladder push up/pike side move
5- PR step jump(2 steps) 3 waves 12
6- Keg push up/shoulder press—ladder jumps—Keg push up/bent over row. 8
7- Chains shoulder press
8- Hanging rope leg raises 12
9- Keg plank. 1 minute
10- 6 bag punches—ladder—10 bag puches—PR ski jumps. 2 minutes
9/17/b
1- Chin up/keg push up/shoulder press. 8
2- Lunges with KB 16 (Stationary)/Calf raises. 15
3- Leg raises on bench 15 (Incline)
4- Landmine push up/bent over row. 8-8
5- Sledgehammer 20/jump rope 20, or 30”
6- One arm dumbbell push up/ clean/step up/ press 5-5
7- Sled pulls 2 lengths/200 meters row.
1- On Bosu ball: squat-4 bag punches. 12
2- Feet on scooter Pikes 15. Sit up with plate (short range of motion) 20.
3- Dumbbell cleans and push ups. 8
4- One arm push up/jump over step/one arm push up. 10
5- One leg, leg press 8-8
6- Crunches with plates on legs and arms 20
9/17/17
1- Dog bone chin up/push up KB deadlift. 8
2- One arm shoulder press/side tire jump/ Repeat with other arm. 10
3- Barbell push up/bent over row 10
4- Standing roll outs 10
5- Step up/lunge/shoulder press. 6-6
6- 2 wide chin ups (Monkey bar with rope)/2 hurdle jumps(square shape). 4 sets
1- landmine one leg push up/lift. 6-6
2- Tire sledgehammer/tire jump. factorial 6
3- Scooter 2 flies/front over step jump/other arm scooter 2 flies. 4-4
4- Bungee cord weighted push ups. 3 sets
5- Hanging from rope leg lifts 12
6- Push up position: One arm thick grip pulls 10-10
9/10b
1- KB push up/lift-jump-push up-shoulder press. 8
2- sit up/bag punches. 20. Dumbbells
3- Bulgarian lunges jumps 12-12. Landmine lunges
4- Parrallettes push ups 12
5- Bag punches with hurdles. 2 minutes. Push ups each side
6- Side plank hold.
7- Lunge position/cable pulls. 12-12
1- TRX push up/step jump. 8-8
2- Cage push up/leg raises 10
3- PR factorial jumping lunges 6. Step jump too
4- Cable squats on Bosu Ball. 12
5- Weighted plank. 1 minute
6- Two chin ups/2 burpees
7- Wheel roll louts . 12
9/10/10
2 sets
1- Push up/clean barbell. 6
2- KB walking lunges B&F 12 PR jumping lunges. 2 times
3- V-Ups over the head (Press) 15
4- Plate push up/shoulder press/side step jump/repeat. 10
5- Pull ups/weighted burpees. factorial 5
6- 20 calories row
2 sets
1- PR sit ups 20
2- Chin ups PR half circles 4. 8 sets
3- Push up/clean/squat dumbbell squat—shuffle—repeat. 10
4- Side planks with lateral raises 10-10
5- KB farmer walks 2B&F/30” rope jump. 2 sets
6- Side squats on sliding machine. 12-12
9/3/17b
1- squats with chains 10
2- Cable flies and Bosu ball. 12
3- Hanging leg raises 12 with twist.
4- One heavy ball burpee/side step jump B&F. 8
5- Landmine deadlifts 10
6- Pull ups
7- Sit up and barbell shoulder press. 10
8- Bench one arm KB rows with side step jump. 10
9- 2 Bulgarian lunges jump in -out tire. Factorial 6
10- Calf raises machine one legged. 12-12/Standing calf raises 15
11- Hip abduction walks B&F
12- Roll outs. 16
13- Cable rows in squat position.
14- Landmine deadlifts
9/3/17
1- Incline chest press 12
2- Clean/shoulder press 8
3- Step up. One KB on shoulder 10-10
4- Cable twists. 10-10
5- Landmine bent over rows 12
6- Weighted burpees. 10
1- Back lunges barbell 16
2- Fly with scooter 8-8
3- Chin up/Keg bent over row. 8
4- Weighted plank.
5- Push up/4 sledgehammers. 8
6- Step jumps 12
8/13b
1- Hurdles back and ford. Dumbbells push up/shoulder press. 8 sets
2- 2 steps jump/3 PR swings 10
3- Deadlifts on 2 steps. 12
4- Plate sit ups 20. Pulse
5- Landmine bent over rows 12
6- Machine calf raises 15
7- Machine roll outs 12
8- Hurdles front jumps 20
1- One arm shoulder press and walking lunges 8-8
2- Hurdles jumping lunges B&F
3- Push up/Landmine lift 6-6
4- Cable twists 12-12
5- Floor push up/2 steps jumps 10
6- Pull ups 10 (assisted)
8/13/17
2 sets
1- Chin up 2/ push lift 2. 6 sets
2- Squats on Bosu ball 12
3- Tire jump2/3 PR waves 2. 10
4- Sit up/Landmine shoulder press 12
5- Bench press/leg raises 15. On step.
6- Side plank/under the body rotation. 10-10
7- 30”bag punches.
2 sets
1- Incline bench press with chains 12
2- One arm snatch—side tire jump— snatch 10
3- Hanging factorial leg raises 6. Factorial PR jumping squats 6.
4- Machine rows. 12
5- One straight leg deadlifts. 12-12
6- One leg weighted burpees. 6-6 7- 30” jump rope.
8/6b
1- Chin up/KB push up deadlift 8
2- Heavy ball burpee/side shuffle hurdles B&F. 6 sets
3- Rope hanging leg raises 12
4- Bosu ball squat shoulder press 8
5- Sit ups KB 20
6- Keg push up shoulder press: 5-4-3 Jumping lunges hurdles in between
1- Cable butt kicks 12-12
2- Bosu ball flies 12
3- Keg press/V-Up 20
4- Rope L chin ups. 12
5- Thick cable grip/ front leg on step: Lunge- pull. 12-12
6- KB Deadlifts factorial 6. 2 sets of KB. front Hurdles runs in between
7- Landmine roll outs 6-6
8/6/17
1- Step ups 10-10
2- PR shuffle with one foot on Bosu ball. 20
3- One arm push up/shoulder press 8-8. Cable(Push up position)
4- KB swings factorial 6. Shuffle in between
5- Dip machine leg raises 15
6- Rope chin ups. 12
1- Bar chin up/push up/3 PR waves. 8 sets
2- KB factorial 6 deadlifts with farmers walk in between
3- 3 flies with leg raises/3 squats with shoulder press. 4 sets
4- Walking push ups with one arm row 12
5- 10 bag punches/ski jumps/10 bag punches/jumping lunches. 3-3
6- On Bosu ball in squat position: 30” PR waves.
7/30/b
1- Landmine from squats 12/8 weighted burpees
2- Pull up/keg push up-bent over row 10
3- Sit ups with cable and rope. 20
4- 3 Hurdles side jumps/snatch with push up each side. 8
5- Lunges with lateral raises 12
6- Push up/step jump. 10
1- Bulgarian lunges with step. 12-12
2- Side hurdles with one arm shoulder press and push up. 10
3- Tire jump/4 bag punches . 12
4- Close grip chin ups 2/4 jumping lunges 8
5- Hip thrusts 12-12. With triceps press.
6- Incline chest press (chains) 12
7/30/17
1- Push up/hurdles/push up. 10
2- Step jump 3 waves. Factorial 6. 6 ball throws from floor in between
3- Landmine deadlifts 12
4- Lats pull down machine 12/Calf farmers walks 4 B&F
5- Push up/shoulder press—long jump—Repeat. 4-4
6- PR side to side jumps 20. Over hurdle.
1- Front hold dumbbell walking lunges B&F
2- Hurdles jumping lunges B&F
3- Shuffle- step push ups - 12
4- One arm/thick grip cable pulls. squat position 10-10
5- Snatch/side step jump/snatch 10
6- Heavy ball V-ups one leg at the time. 20. 1 minute plank on ball
7/23b
1- 2 steps jump/PR 3 slams. 12
2- Chin up dip/leg raises 8
3- Hurdles side jumps 3. KB push up/deadlift. 6
4- Side to side leg raises. 12
5- Landmine lunges 12-12
1- Factorial 6 burpees with walking farmers one set. Farmers walk with push up-stand up at each end on the second set. 8 sets
2- Keg V-ups 3/push hip/shoulder press. 6 sets
3- Landmine bent over row. One arm. 12. with jump
4- Weighted walking push ups
5- Sliding machine back rolls. 12
6- PR push up/side step jump—Repeat 12
7/23/17
1- 3 sets of KB’s: Push up/lift-jump (3 jumps back). 12
2- One arm sit up/shoulder press 10-10
3- One leg on step: PR jumps 12-12(leg on floor jump)
4- Factorial: 6 cable bent over rows-parallettes push ups
5- Bag punches 6. 3 Hurdles high knee one side/3 hurdle front jumps the other side. punch in the middle. 2 minutes.
6- Sliding machine side plank with side move. 10-10. Add side lateral raises.
1- Same as first exercise, but lifts and jumps on one leg. 3 sets each leg
2- Cage push up/leg raises 10
3- PR factorial jumping lunges 6. one side step jump B&F
4- Cable squats on Bosu Ball. 12
5- Parallels ab hold 30”
6- Two chin ups/Hurdles B&F. 6
7- Sliding machine roll louts with legs on it. 12
7/16/17b
1- Ball push up/jump-shuffle-repeat 12
2- Cable squats. 12
3- Bungee cord crawls. 10
4- Monkey bar chin ups.
5- Sit ups with ball throws 20.
6- One KB - one way walking lunges. 15 KB swings. Repeat
7- Pec cross cable.12. TRX back back flies. 12.
8- Push up/PR slams 8.
9- Wood chops from bottom . 15-15
10- Push up/4 bag punches-shuffle- 10
11- Hip abduction B&F
12- Sled pulls one with jump in-out. 12
13- Ski jumps back and forth.
7/16
1- squats with chains
2- One KB push up/lift—step jump—Repeat 10
3- Hanging leg raises with twist 20
4- Chest pull over with leg raises 20
5- Roll outs 12
6- Landmine squat/punch 10-10
7- Dips 15
7.1- Seated cable rows 12
7.2- Push up/4 bag punches 10
8- KB back lunges 16
9- Pull downs 12
10- Legs on scooter back planks 12
7/9/b
Warm up 500 meters row
1- 4 walkings lunges/4 push ups/ one shoulder press B&F
2- KB deadlift/fron
7/15
1. Squat on 2 bosu balls using KB
2. Dip, plyo push up on bosu (6 factorial)
3. Chin up on ring, leg raises on dip machine (6 factorial)
Row 250
1. Walking lunges( heavy and light weight KB, each way), jumping lunges and
farmers walk
2. Flat, then incline chest press on Swiss ball
3. Modified hand stand press
4. Pull up on straight bar, roll outs ( 5 factorial)
5. Combine push ups, jumping squats, jumping lunges-bag punches (3 times)
7/8
1. Push up, clean, press -step up 2 times
2. Chin up on rings then clean with heavy ball (6 factorial)
3. Clean - barbell
4. Deadlift with tire-pull up
5. Windshield wipers (rings)
6. Leg raises on Swiss ball
7. Sit up, shoulder press with KB
8. Jumping Lunges-bag punches (10 factorial)
9. Chest flies on rings
10. Lateral shuffle, bag to shoulder-repeat
7/1
1. Push up - row (barbells)
2. Abs roll out-reverse bicep curl /jump - repeat
3. Deadlift tire
4. Pull up- dip (6 factorial)
5. Rope jump
1. Bungee cord crawls
2. Push up, one leg deadlift barbell
3. Sit ups with cable machine (weight behind head)
4. Fly, shoulder press 1/1
5. Row 500
6/24
Row 1000
1. Bench press
2. Dragon flag
3. Step jump
4. Ladder pull ups
5. One leg squat using pole
6. Push up bag to shoulder, squat repeat
7. Push up shoulder press kb
8. Toe to bar- leg raises
9. One arm push up lateral raise
10. Sit ups weight on back
11. Quick push up bag punch
12. Row 500
6/17
1. One arm push up clean- jump - repeat KB
2. Chin up- fly scooter (one arm)
3. Squat touching bench KB
4. Sit ups bosu- hold deep machine 1 minute
5. Row 500
1. Back lunges KB
2. 3 swings-3 push ups
3. Push up shoulder extension with scooter
4. One arm cable pull - push up position
5. 1 :1/2 punching heavy bag
6/10
Row 500
1. Dead lift tire - chin up on ring
2. Push up - clean with heavy ball
3. Deep squat KB
Row 500
1. Pull up on ladder
2. Walking push ups
3. Dragon flag
2 1/2 jump rope
1. Push up on bag, then take it to shoulder
2. One leg squat
3. Rope climbs
Run 1/2 mile
5/27
1. Row 500mtrs
2. Ladder climb
3. Front squat with barbell
4. One arm push up on kb- clean press
5. Row 500
6. Sit up, bag punch 1 minute
7. Single leg on ring push up stand up
8. Leg raises on ladder
9. Row 500
10. Plyo push up- chin up
11. Back lunges with weights on shoulders
12. Windshield wipers
13. Row 500
5/20
1. Chin ups then push ups decreasing from 6 or 8. (factorial)
2. Bulgarian lunges
3. Leg raises
4. Swings
5. Weighted hip flexion (abs)
6. Pull ups on flat bar
7. Push up- jump/ tire lifts
8. Bungee cord crawls with back row
9. Cleans with heavy ball
10. Roll outs-weighted
5/13
1. Push up, stand up, back lunge barbbell
2. Roll outs with feet(knees) on bosu ball
3. Clean, deep squat- press
4. Isometric abs with medicine ball, then sit ups
5. Pec flies on rings
6. Deep squats ( touching down on bench)
7. Pull ups (wide)
8. Rollouts with a push up
9. Push up, lateral raise (obliques)
10. Half mile run ( or 500 mtrs row)
5/6
1. Push up shoulder press - jump - repeat (heavy bags)
2. Clean press Kb
3. Bent over row dumbbell
4. Chest press on floor
5. Lateral twist(obliques) one arm cable
6. Chin up wide grip to close grip (jump)
7. One leg on ring squat
8. 45 seconds bag punches
9. Chin up leg raises on rope
10. Weighted sit ups
11. Ten bag punches on floor- jump - repeat
12. KB swings
4/29
1. Push up/snatch -jump-repeat
2. 1 leg squat
3. From supine position , stand up and punch bag
4. Leg raises with body weight on upper back
5. One arm push up/lateral raise
6. Push up on bag, then take it to the shoulders+ squat
7. One leg dead lift (straight legs)
8. Chin up on rope or rope climbs
9. Sit up position- ball throws
10. Front squats(barbell)
11. Jump rope(double unders)
4/22
1. Push up, clean and press
2. Step ups
3. Sit ups with cable machine
4. Weighted push ups
5. Straight leg raises
6. Push up, stand up, bag punch
7. Dips/leg raises
8. Chin up, tire flip, ball slam
4/15
1. Progressions 1 to 6 and 6 to 1 of: Chin up and step jump
2. Push up/fly 2 barbells - dead lift
3. 2 Presses/2 flies on bosu
4. One arm push up on KB clean press, jump repeat other arm
4. Sit ups (weighted)
5. Leg raise/windshield wiper (one and one)
6. Squat with KB on tire
7. 150 bag punches
4/8
1. 1 chin up, I arm push up with each arm-jump -1 ball slam. Repeat with
progression until 6.
2. Front jump, then 4 bag punches
3. Roll out, snatch barbell
4. Sit ups with weight behind head
5. One dip one push up ( legs not touching the floor)
6. Dragon flag
7. One leg squat
8. Jump rope (double unders)
4/1
1. Push up on ball, then throw. One arm push up(each arm) 2 jumps repeat.
2. Step up shoulder press with barbbell and step
3. Clean shoulder press with KB
4. KB swings
5. Bent over row - jump- repeat
6. One arm push up /shoulder press cable machine
7. Weighted wide pull up
8. Weighted 45" punching bag on incline bench
If there is energy left... Tire flips
1. Push up on ball, then throw. One arm push up(each arm) 2 jumps repeat.
2. Step up shoulder press with barbbell and step
3. Clean shoulder press with KB
4. KB swings
5. Bent over row - jump- repeat
6. One arm push up /shoulder press cable machine
7. Weighted wide pull up
8. Weighted 45" punching bag on incline bench
If there is energy left... Tire flips
3/25
1.- plyometric push up, step jump, bag punch
2.- chin up, clean and press
3.- jumping push ups on 2 steps
4.- Bulgarian lunges (bosu ball)
5.- rope pull, weighted ski jump
6. Ab roll outs
7.- deep squat- shoulder press (barbbell)
8.- crunches with cable machine
2.- chin up, clean and press
3.- jumping push ups on 2 steps
4.- Bulgarian lunges (bosu ball)
5.- rope pull, weighted ski jump
6. Ab roll outs
7.- deep squat- shoulder press (barbbell)
8.- crunches with cable machine
3/18
1.-Push up - jump on two steps (1 leg each) 4 bag punches
2.-Explosive shoulder press- one arm at the time
3.-Clean,squat,slam heavy ball
4.-Push ups on "perfect push up"
5.-Heavy bag flips
6.-Lunge position one arm cable pull
7.-Leg raises with sit up on bag
8.-KB shoulder press
9.-One arm push up, snatch, bench jump- repeat
10.-Dips
2.-Explosive shoulder press- one arm at the time
3.-Clean,squat,slam heavy ball
4.-Push ups on "perfect push up"
5.-Heavy bag flips
6.-Lunge position one arm cable pull
7.-Leg raises with sit up on bag
8.-KB shoulder press
9.-One arm push up, snatch, bench jump- repeat
10.-Dips
3/11
3/4
2/26
2/19
2/12
1.-Tire pull with rope
2.-Jumping lunges-ski jumps-
3.- Left One arm push ups 1 length of the rope , right arm back
4.- Jumping lunges- ski jumps
5.- Chin ups with bungee cord
6.-Back runs with bungee
7.- Pull ups on dip rack
8.- Crunches with cable
9.- Knee ups (hip flexors) - cable
10.-Deep squat - shoulder press
11.- 20 ball slams
12.-Circle push ups 1 minute
2.-Jumping lunges-ski jumps-
3.- Left One arm push ups 1 length of the rope , right arm back
4.- Jumping lunges- ski jumps
5.- Chin ups with bungee cord
6.-Back runs with bungee
7.- Pull ups on dip rack
8.- Crunches with cable
9.- Knee ups (hip flexors) - cable
10.-Deep squat - shoulder press
11.- 20 ball slams
12.-Circle push ups 1 minute
2/5
1. Push up - flip tire using weighted vest (50lbs)
2. Deep squat (50lbs vest+ 35-35 dumbbells)
3. Sit ups with weight on back of head (45lbs
dumbbell)
4. 1 arm push up lateral raise (cable) 40lbs
5. Weighted dips - 50lbs
6. lunges with jumping lunges (alternate) 35-35 dumbbells
7. Push up clean press-jump- repeat (tire) 40-40. 45-45 dumbbells
8. Weighted push ups changing grips 50lbs
9. Snatch with barbbell (small bar with 20-20lbs)
10. Lateral raise on rings (iron cross)
11. 100 jump rope+1 minute punching bag
1/29
1/22
1/15
1/8
Holiday Workout routine
12/11
11/27
- weighted leg raises
- with bar on step burpees
-abs roll out then reverse bicep curl
-squats on bosu ball with cable
-jumping squats with weight on shoulders
-push up position shoulder press cable
-low rings half chin ups high reps
-push up, dead lift, step jump
-wind shield wipers on floor with scooter
- pull ups
- with bar on step burpees
-abs roll out then reverse bicep curl
-squats on bosu ball with cable
-jumping squats with weight on shoulders
-push up position shoulder press cable
-low rings half chin ups high reps
-push up, dead lift, step jump
-wind shield wipers on floor with scooter
- pull ups
Complete workout routine for the week of Thansgiving!!
11/13/11
Routine for the week of 9/4/11
4 Sets 8 Reps
1. Step jump
2. Back extension
3. Shoulder press
4. Throws with dumbbell
5. Burpees
6. Chin Ups
7. One arm push up then jump
8. Jump rope 100 times
9. Abs Roll out with scooter
4 Sets 6 Reps
1. Roll out Clean
2. Leg Raises
3. Push up Shoulder press with plate
4. Steps jumps, with step between legs
9/11/11
3 Sets: 20,15,10 Reps
1. Step Jumps
2. Chin ups (close grip)
3. Leg Raises (knee to elbow)
4. Seat up, stand up and shoulder press
5. One arm push up - lateral pull
6. Seat ups with heavy ball, and slams on both sides of body
7. Burpees (weighted)
8. Push up and dead lift
9/18/11
4 Sets 8 reps
1. 1 leg squat
2. One arm push up o ladder
3. Chin up legs straight on rings
4. Swing and lunge
5. Burpees with shoulder press
6. Roll outs(abs) one arm at the time
7. Leg raises on bench
8. Fly on Bosu plus
9. Dips
10. One leg jumps
9/25/11
3 Sets 12 reps. 45 minutes to 1 hour.
1. Push up, stand up with 78lbs bar and weights in one arm, jump over and repeat
2. 12 box jumps
3. Plyometric push ups on two steps
4. Chin up, leg raises
5. Squat ball throws
6. wind shield wipers
7. 100 jump rope
8. Seat ups with weight behind head
9. One arm push up - pull
10. 30 ball slams with step or bench between legs, squating down
10/2/11
3 Sets: 20,15,10 Reps
1. Step Jumps
2. Chin ups (close grip)
3. Leg Raises (knee to elbow)
4. Seat up, stand up and shoulder press
5. One arm push up - lateral pull
6. Seat ups with heavy ball, and slams on both sides of body
7. Burpees (weighted)
8. Push up and dead lift
9/18/11
4 Sets 8 reps
1. 1 leg squat
2. One arm push up o ladder
3. Chin up legs straight on rings
4. Swing and lunge
5. Burpees with shoulder press
6. Roll outs(abs) one arm at the time
7. Leg raises on bench
8. Fly on Bosu plus
9. Dips
10. One leg jumps
9/25/11
3 Sets 12 reps. 45 minutes to 1 hour.
1. Push up, stand up with 78lbs bar and weights in one arm, jump over and repeat
2. 12 box jumps
3. Plyometric push ups on two steps
4. Chin up, leg raises
5. Squat ball throws
6. wind shield wipers
7. 100 jump rope
8. Seat ups with weight behind head
9. One arm push up - pull
10. 30 ball slams with step or bench between legs, squating down
10/2/11
10/9/11
9/16/11
10/23/11
10/30/11
