Wednesday January 30, 2013 - Sevens

Warm Up
Stretch-

7 Rounds/7 Exercises/7 Reps

Hand Release Push Ups

Squat with Up Right Row

Run length of Gym

Chest Fly Bridge on stability Ball

Star Jumps

Sumo Squat with Calf Raises

Power Lunges

Towel/Paper plates

        Plank right leg - lateral slide - 20

        Plank left leg - lateral slide - 20

Plank alternate - lateral slides - 20 

Plank both legs in and out - 20

Plank both legs side to side - 20

Monday February 4, 2013 - Birthday Workout

Warm Up
Stretch

2/4/70 - 43

2 Rounds
4 Exercises
70 Reps Each
43 Burpees each round

2 Rounds
1. Push Ups - 70
2. Full Squats - 70
3. Spider Planks - 70
4. Run - 70 yards

43 Burpees

ABS
-24 Crunches
-16 2 Count Crunches
-8 3 Count Crunches
-16 Pulse Crunches
-25 Oblique Crunches

Wednesday February 6, 2013 - AMRAP Plus

Warm-up  5 minutes

Stretch

Drill 1 - 10 Minute AMRAP (As many rounds as possible)

10 burpees

20 froggers (start in push up position and jump legs forward between hands at rapid pace)

20 joey jumps (start in push up position and jump side to side)

10 power squats

200m run

Rest

walk up wall - then 90 degree and arms out/super woman - 10

Burpee push up on med ball 15

Suicide Push Ups 15

single leg squat forward lunge 10 each leg

Basket Ball Mountain Climbers 30

Repeat AMRAP

ABS

Russian twist with BB 30

Lean Back Raise BB 20

Reach for feet with BB 30