Friday January 9th

Warm UP

■Run 2 minutes. Seriously. Two minutes.
■Skip: minimum 1 minute. Include at least 10 DUs.

ABS:

-Video Core work out to Beyonce.(4minutes 35sec)

-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

x2

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

-Front Squat-65lbs

4 sets 10 reps 

-30m of quad stretches

-20m lunge steps
-20 DUs
-20 inchworms
-Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane

"ARMS"

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (80pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

Day 77 Thursday January 8

Warm up:
■30m of quad stretches
■20m lunge steps
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Push Press
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump

Descending Ladder

Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (forms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs

Finisher: 2 x [25 jacknives + 25 sit ups]

Cool Down: 3 min light skipping

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung 

Day 75 Tuesday January 6

Warm up:
■30m of quad stretches
■20m lunge steps
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump

Descending Ladder

Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (forms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs

Finisher: 2 x [25 jacknives + 25 sit ups]

Cool Down: 3 min light skipping

Circuit 

• 30 crunches
• 12 push ups
• 30 lunges
• plank 60 sec
• 50 jumping jacks
• wall sit 60 seconds
• 30 high knees

X3

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Day 74 January 5th

Warm-up:
Bar complex day is here again...everyone enjoyed this last time. Warm up thoroughly…
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary
Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex
Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat
**NOTE: You may NOT put the bar down except the touch for the deadlifts. If you put the bar down, you must “pay” 5 burpees to pick it back up again.
***NOTE #2: My advice is to do this with a partner and split the workout into EITHER 3 sets of 3 minutes or 2 sets of 4:30. Partners: your job is to SPOT YOUR PARTNER PROPERLY!! Encourage each other. This is no picnic!
Finish with: 50 jacks, 50 crunches, 50 mountain climbers

Work out of the day:

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)

December 18th

Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

WOD:
"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides)
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

 

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)

December 16th & 17th

Being sick really is not fun! On Tuesday the 16th I did not end up getting a work out in I was feeling terrible that day so I got to stay home and rest. Then, thankfully my body got all the rest it needed because the following day ended up being a snow day belive it or not... haha After that was all over and I am feeling better now I am so excited to get going.

December 15th

Warm up:...
■30m of quad stretches
■20m lunge steps
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

"ARMS"

• 4 sets 15 reps Tricep Dips
• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times

(each 15 pounds)

LEGS:

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds