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

Glutes and hamstrings, June 27

Foundations training

Glute raises

3x20 side plank raises

3x10 single-leg deadlift

50 burpees for time

Fun at the Track, June 26

100 push ups for time

2 rounds of:

1 min shuttle run
30 sec rest
1 min lateral shuffle
30 sec rest
1 min stair run
30 sec rest
1 min v-ups
30 sec hollow hold
1 min rest

Workout from Wednesday, June 20

Foundations training

10 wall climbs

5 minute squat hold against wall

5 rounds -
Partner workout
Person 1 does plate push (length of academy) while person 2 does 3 burpees.  Then switch.

Circuit Training from Tuesday, June 19

10 movement circuit training

Round 1 - 50 seconds on, 10 seconds rest/transition
Round2 - 45 seconds on, 15 seconds rest/transition

1. wall balls
2. burpees
3. overhead squat
4. plank walk
5. push ups
6. squats
7. lunges
8. sit ups
9. jump rope
10. dips

Fun at the Park!

Here's the workout from last Friday

3 sets of:
5 pull ups (partner assisted if unable to do pull up)

3 sets of:
Max knees to elbows

Simple plyo over bar
3 sets of:
20 side to side jumps
20 forward backward jumps

Workout:
12 minute AMRAP

15 squats
7 bar row
Run to other side of park
15 bench jumps
7 push ups