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Fitness Training Workout 13 July 2015

Monday 1) Strength Back Squats 8 x 8 Every 4 Minutes 2) 4 Rounds 25 Air Squats 25 Kettlebell Swings 400 Meter Run 3) 2000 Meter Row or 20 Minutes Stairmaster

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Fitness Training Workout 7 July 2015

Fitness Training Workout 7 July 2015

Tuesday 1) 50 Air Squats 2) Front Squats 6 x 10 3) 3 Rounds 7 Deadlifts 225/155 205/125 185/115 14 Box Jumps 30/24 24/20 21 Lateral Burpees 4) 2.5 Mile Run

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Fitness Training Workout 6 July 2015

1) 6 x 8 Overhead Squat 2) Push Press 5 x 8 Every 3:30 3) 15 Minute Time Cap $$ 100 Jump Ropes $$ 42-30-18 Burpees Sit Ups $$ 100 Jump Ropes $$ 4) Intervals Row or Run 4 x 1200 Meters Rest 2 Minutes Between Intervals

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29 June 2015 Fitness Training Workout

1) Overhead Squats 5 x 6 Every 1:30 Overhead Squats 4 x 6 Every 2 Minutes 2) Gymnastics Strength L Hang or L Sit 8 x :10 Seconds on :20 Seconds off 3) 12 Minute AMRAP 10 Push Ups 10 Box Jump Step Downs 30/24 24/20 4)

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Fitness Training Workout 25-26 June 2015

Fitness Training Workout 25-26 June 2015

Thursday 1) Back Squats 6 x 6 2) Kettlebell Swings 8 x 12 Every Minute on The Minute 3) Row 2,000 meters 50 Sit Ups 50 Double Unders Row 1,000 meters 40 Sit Ups 40 Double Unders Row 500 meters 30 Sit Ups 30 Double Unders 4)

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22 June 2015 Fitness Training Workouts

22 June 2015 Fitness Training Workouts

Monday 1) 5 x 8 Overhead Squat 2) Back Squat 5 x 8 Every 4 Minutes 3) 20 Lunges 20 Burpees Rest 2 Minutes Between Rounds Total Workout Time with 2 Minutes Rest Included in Total Time 4) Intervals Cover max distance Row 6 x :90 Seconds

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15-18 June 2015 Fitness Training Workouts

Monday 1) 5 x 3 Wall Walks Rest as Needed 2) Overhead Squats 5 x 10 Every 3 Minutes Overhead Squats 2 x 12 Every 3 Minutes 3) 3 Rounds 15 Squats 15 Sit Ups 15 Burpees to 6″ Target then 1 Mile Run 4) Intervals Rest

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11 June 2015 Fitness Training Workout

11 June 2015 Fitness Training Workout

Fitness Training Workouts Thursday 1) 50-40-30-20-10 Jump Rope Sit Ups at the 10:00 Minute Mark Begin 3 Rounds 500 Meter Row 400 Meter Run or 30 Minute Jog Friday 1) Back Squat 7 x 10 Diamond Push Ups 7 x 10 Every 3:30 Minutes Workout of The

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10 June 2015 Fitness Training Workout

10 June 2015 Fitness Training Workout

1) 6 x 6 Push Press 2) Bench Press 6 x 8 Pendlay Row 6 x 8 Every 3 Minutes Push Ups 3 x 15 Strict Pull Ups 3 x 10 Every 3 Minutes 3) 20 Minute AMRAP 10 Burpees 10 KB Swings Rx+2.0/1.5 1.5/1.0 1.25/.75 10

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9 June 2015 CrossFit WOD

9 June 2015 CrossFit WOD

Tuesday 1) Plank Hold Accumulate 5 Minutes Hold 2) Strength Back Squat 7 x 7 Every 3 Minutes Deadlift 6 x 2 Every 2 Minutes 3) Workout of The Day 21-15-9-15-21 Sit Ups Wall Balls Calorie Row or x2 Jump Rope 4) 20 Minutes Stairmaster

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