Wednesday, 7.25.12

Foundations sequence

For time:
50 push ups
50 dips
50 squats
50 wall balls
50 v-ups
*You can choose the order and rep scheme

5 minutes of plank hold (you can switch from front to side)
Do 5 push ups for every broken set

Week of AMRAPs, 7.17 and 7.18

From Tuesday

Agility ladder drills

7 min AMRAP
1 wall climb
3 HS push ups
5 OH lunges (with weight)

7 min AMRAP
5 burpees
7 V ups
9 side bridges

From Wednesday

5 sets of pull ups with 1 minute rest in between.
Pick a rep scheme that you can be consistent with.  I did 2-3-3-2-2

12 min AMRAP
9 toes to bar
12 push ups
15 bench jumps

Workouts, 7.10 and 7.11

Jump rope/double under practice

2 max handstand hold attempts (rest 1 minute in between)

12 min AMRAP
5 double unders
10 push ups
Run to Duke Ellington statue
5 bench jumps
10 dips
Run back

3 rounds of -
3 minute AMRAP
4 burpees
8 squats
12 jumping lunges
Rest 1 minute

3 sets of -
10 side plank (on hand) leg lifts
hold side plank for 30 sec

Tuesday, July 3

Tabata dips (using two benches0

3 rounds of -
30 sec squat jump
15 sec rest
30 sec plate push (50#)
15 sec rest
30 sec switching lunge jumps
1 minute rest

2 rounds of -
30 sec mountain climbers
1 minute plank hold

The End :)

Friday, June 29

Main workout:
5 rounds of -
3 single leg burpees
5 A-frame queida de jin push ups
7 single leg deadlift