Thursday 12/19/13

Physioball Complex 5 Rounds

Strength and Endurance
3 Rounds
10e One Leg Deadlifts
Hip Hinge
KB Swing
800

Thursday 11/21/13

Core Balance
3 X 5
Physioball Complex

Strength and Stamina
3 X 8e
T-Push Up

12-9-6-3
200m run
Hi-Lo Planks each side
Ascending Inchworms w/ Push Up and Push Press
Burpee
800m run
rest 60 seconds between sets

Wednesday 10/30/13

Physioball Complex
3X7

Screamers...15 min AMRAP
3 Push Ups
1 Jump Squat
6 Push Ups
2 Jump Squats
9 Push Ups
3 Jump Squats
12/4
15/5
18/6

Repeat this sequence until time.

15-20 minute EZ run.

Thursday 10/10/13

Hills!
3 Rounds
30 second run fast/30 sec walk

Physioball Complex 10 rounds

Thursday 9/25/13

Core
Physioball Complex X 12
Hamstring Curl
Bridge Side2Side

Strength and Endurance
27-21-15-9
Goblet Squat
Plyo Push Up (opposing arm and leg off ground)
One Arm Snatch (switch every 3)

Two mile run to finish...

Monday 6/17/13

Physioball Complex
8 rounds

Strength and Endurance
For time
25 Knee 2 Elbow or Toe 2 Bar
50 Physioball In/Out
75 Wall Ball (20/14)
100 Push Ups

30 minute EZ run

Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Wednesday 4/10/13

15 min EZ walk or run

Strength 3 Rounds For Time
21 Wall Ball
15 Push Ups
9 Thrusters

Balance Physioball Walk Out Complex 10 Rounds
Walk out
Push up
In/Out
Side2side
Walk in