Wednesday 11/20/13

Balance
2 X 10 Box Jumps
Straight
1/4 or 1/2 Turn
Single Leg 10e

Strength and Stamina
3 X 8
Sumo Deadlift High Pulls

21-21-15-9
Wall Ball
Push Up
KB Swings

Wednesday 10/22/13

Balance
2X16 Box Jumps
Straight
1/2 Turn
Single Leg 8e

Strength and Endurance
3X16
Plank Pulls

For Time
50 Wall Balls
800 m
50 KB Swings
800 m

15 min EZ walk or run

Wednesday 8/28/13

Bench Jumps 2 X 10
Straight
Single Leg
Quick Feet 40 sec
Bench Flyes #_____

Strength and Endurance
3 X 8
Deadlift Sumo High Pulls

27-21-15-9
Wall Ball
Push Up
KB Swings
t_________

15 minute run/walk
d________

Wednesday 8/7/13

Balance 2 X 10
Box Jumps (24/18)
Straight
Single Leg
Quick feet (30 seconds)
Alternating Arm Bench Flyes

Strength 5X 10
Sumo Deadlift High Pulls

Strength and Endurance
27-21-15-9
Wall Ball
Push Up
KB Swings

Wednesday 6/12/13

12 minute AMRAP
5 Pull Ups
10 Wall Ball (20/14)
15 KB Swings (35/20)

Rest 5 minutes

50/50 Push Ups and Squats
30 Toes to Bar

EZ 10-15 minute run

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run