Strength – Legs and Arms

Warm Up

100 Bicycles

100 Lunges

100 Supermans

100 Mountain Climbers

Workout

Strength

5 x 8 Squats

Burpees (If you do x lbs during squats then do x burpees…)

95 lb – 50

115 lb – 40

135 lb – 30

155 lb – 20

Station 1:

50 Box Jumps

50 OH Lunges (45/25)

50 HR Pushups

50 Air Squats

Station 2:

50 Tricep Pushdowns

50 Pullups

30 Shoulder to Overhead (115/75)

Station 3:

8 Laps

4 Laps Sled Push

Burnout Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Monkey Hop

Gorilla Walk

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Boot Camp Boxing

Workout

4 Laps (approx. 400m)

Station 1:

3 Rounds Each

9 Power Cleans or 12 Sumo Dead Lift w/High Pull

12 Toe-to-Bar or 15 Leg Lifts

Station 2:

30 Weighted Crunches

50m Overhead Lunges

30 Weighted Crunches

Station 3:

5 Rounds Each

20 Sets – 2 Punches w/a Slide

5 Burpees

Burnout Sets:

100 Bicep Curls

100 Step-ups

100 Tricycles

100 Weighted Lunges

100 Back Extensions

Strength Day

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Monkey Hop

Gorilla Walk

­Workout

12 Minute Stations – Max Reps (8-12)

Station 1:

Front Load Lunges

7-Ups

Station 2:

Weighted Push-ups

Station 3:

Weighed Step-ups w/Push-up

Plank

Station 4:

Lat Pull

Side Sit-ups

100/30 Rep Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Monkey Hop

Gorilla Walk

­Workout

100 Double Unders

30 Tire Flips

100 Butterfly Sit-ups

30 Box Jumps

100 Medicine Ball Tosses

30 GHD Back Extensions

100 Double Unders

30 Inverted Rows

100 Ab Twists

30 Pistol Squats

Buy In/Buy Out Workout

Workout

Workout Buy In – 50 Burpees

800m Run

30 HR Push-ups

40 Sea Turtles

50 Leg Lifts

800m Run

50 Overhead Lunges (45/25)

40 Pull-ups

30 Hack Squats

800m Run

30 Suicide Push-ups

40 Floor Wipers

50 Side Planks

Workout Buy Out – 100 Double Unders

10 Minute Ladder Stations

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Abs:

2 min – Tricycles

2 min – Unicycles

Workout

10 Minute Ladder Stations

5, 10, 15, 20, 25

Station 1: Platform

Deadlifts

Jump Squats

Station 2: Boxes

Box Jumps or Step-ups

Tricycles

Station 3: Turf

Squats

Shuttle Run (One lap, 5 squats, 2 laps, 10 Squats…)

Station 4: Mat

Hammer Jacks

Unicycles

1 Mile Run plus 20 Minute Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Workout

1 Mile Run plus 20 Minute Workout

45 Pullups or 60 Inverted Rows

45 Pushups

45 Weighed Situps (8lbs)

45 Walking D.B. Lunges (45/25)

45 Sea Turtles

45 Leg Lifts

45 Burpees

20 Minute Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Workout

20 Minute Workout

30 Inverted Rows

30 Bentover Flys

30 Butterfly Situps

60 Double Unders

30 Squats (choose barbell, hack squat, or air squat)

30 Back Extensions

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Boot Camp Boxing

Three Rounds

60 Hand Release Pushups

30 Minute Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Workout

30 Minute Workout

Start by running 8 laps

21-15-9

Leg Lifts

Situps

9-12-15

Front Load Lunges (95/65)

Burpees

9-15-21

Dead Lifts

Prisoner Squats

21-15-9

Box Jumps

Lunges

If you have time:

30 Hack Squats

30 Machine Squats

30 Ball Pikes

100 Reps

Workout

**One Hour – complete as many exercises as possible**

100 Lunge with a press

100 Lunge with a curl

100 Tricycles

100 Butterfly Situps

100 High Knees

100 Squat with a press

100 Squat with a curl

100 Box Jumps

100 Weighted Stepups

100 Thrusters with a bar

100 Fire Hydrants

100 One Leg Stiff Leg Dead Lifts

100 Seated Rows

100 Pushups

100 Rowers

100 Jumping Jacks