Monday April 15, 2013 50/10 Full Body Circles

50/10
dragon lunge with a kick rt
dragon lunge with a kick left
wide pulse squat
jump lunges
hip raises legs extended
Repeat

tricep dips
push ups
T right side static hold
T left side static hold
dive bomber - chest belly hip, hip belly ches
Repeat

Burpee side knees
Crab opposite hand foot touches or kicks
reverse lunge slams with med ball
plank side to side donkey kicks
high knees/jump rope
repeat

Bicycle
plank alternating hip dips
russian twist with a dumbbell
wt above head and tip side to side
W prone raises - lie on belly raise thumbs up swing arms back and raise up.

Saturday April 6, 2013 - Fitness Test

Fitness Test
5 Rounds - time
30 mountain climbers
30 Body squat jump (Squat, squat, squat, jump)
15 Sprawls (start in push up thrust legs forward to shoulder width return to push up)

Legs
50 lateral step up with knee, step down and out to squat

Push up/plank
20-16-12-8-4

1,2,3,4 of each
Push up jack
rollover to V up 
rollover to jump up
jump jack to knee tuck

abs 
lay flat hands behind head opp elbow to opp knee v up
plank

Monday April 1, 2013 - EMOM

EMOM 10 minutes
*3 to 5 burpees
*8 to 10 spiderman planks
*10 to 15 squat jumps

1 to 2 min rest

Interval running - 5 minutes
*Intense run there and back, slow run there and back

1 to 2 min rest

EMOM 10 minutes
*5 push ups
*10 jump lunges
*15 mountain climbers

RIP For Abs and Arms
Straight are Plank the entire workout
20 Alternating Shoulder touches
20 Alternating Leg Lifts
10 Bicep curls - keep elbow hinged
10 Tricep Kick backs - keep elbow up
10 Elbow Raises 

Wednesday March 27, 2013 - Super Burpees +

Super Burpee
1 burpee, with push up and sqat jump
2 squats, 2 thrusters, 2 push ups, 2 thrusters, 2 power ups
4 reps of each
6 reps of each
4 reps of each
2 Reps

zwow 61  - 4 rounds
5 broad jump to jump tuck to plank turnaround do it again
10 full sit up with weight
10 weighted jumps 
30 plank speed arms - wide straight arm plank touch hand side to side feed stationary

Fitness Blender - HIIT
5 exerse 3 sets 20 sec on 10 sec rest
side winder burpees
star jumps
plank to pushup
flutter squats - lunge, lunge lunge low squat
4 squat jacks + jump

ABS
5 ab splitters - v up, vthru, vtuck
20 elevated planks with knee tuck - tuck in and out
20 competition sit ups -full sit ups
20 side planks toe touches