Monday, December 21st

Circular Warmup

A1) Box Squats 50% x 20,15,10

A2) Dips or Pushups x 20,15,10

A3) PULLUPS 20,15,10

A4) KB SDHP X 20,15,10

A5) KB Or DB Press (one arm) 20,15,10

A6) Knees to Elbows or Situps 20,15,10

Saturday, December 19th

SealFit

Grinder PT

A1)Box Squats (10,1,1,1)  1 x 3

(5,1,1,1)  2 x 3

(3,1,1,1) 2 x 3

(1,1,1,1) 2 x 3

A2) Bench press (10,1,1,1) 1 x 2

(5,1,1,1) 2 x 2

(3,1,1,1) 2 x 2

(1,1, 1, 1,) 2 x 1

 

Shuttle Run 300 Feet

15 Pushups

15 Situps

3 sets

Shuttle Run 300 Feet

10 Slam Balls

10 Pushups

3 sets

Shuttle ryn 300 feet

10 Sit outs

10 (4 count) flutter kicks

3 sets

Friday, December 19th

“Hurricane”

Rd 1

Shuttle Run 300 feet

20 (2 count) Mountain Climbers

20 Russian Twist

Repeat for 3 sets

Rd 2

Shuttle Run 300 feet

10 Med Ball Burpees

10 Knee Grab Situps

Repeat for 3 sets

Rd 3

Shuttle Run 300 feet

20 (2 count) Mountain climbers

20 Russian Twist

Repeat for 3 sets

Thursday, December 18th

Active Dynamic Warmup

5 Strict pullups

5 Plyo Pushups

10 Jump Squats

Perform 1 Round EMOM for 5 minutes.

Rest 1:00

5 Strict Pullups

5 Plyo Pushups

5 Jump Lunges (each leg)

AMRAP in 5:00

Rest 2:00

5 Pullups

10 Pushups

15 Squats

AMRAP in 7:00

Wednesday, December, 17th

A1) Bench Press (5111) 50% x 5, 60% x 3, 70& x 3, 75% x 2, 80% x 2

A2) Band Pull Aparts 5 x 20

 

B1) Close Grip Bench (3212) 4 x 4

B2) Hammer Curls 4 x 10

 

C1) Shoulder Raise Complex 3 x 8

C2) Tricep Pressdowns 3 x 20

Tuesday, December 16th

Active Dynamic Warmup

“Energy Circuit”

Ladder Drills (High knees)

Sumo Deadlift High Pulls

Ladder Drills (plank walk a/ push-up)

Pullups

Russian Twist

Slam Balls

Mountain Climbers

Lateral Hops

Perform each exercise for 30 seconds with 10 second transition to the next exercise Rest rest and repeat for 3 rounds.

 

Monday, December 15th

Circular Warmup

A1) Deadlift (8’s Realization)

 

B1) One arm overhead walking lunges 25 feet each arm x 3

B2) Knees to Elbow 3 x 10

B3)  Sit-ups 3x 25

 

C1) Thruster 95#/65# 3x 10

C2) KB Swing 3 x 15

 

 

Friday, December 12th

Active Dynamic Warmup

“Hurricane”

Run 200 feet

15 Slam Balls

15 Pushups or Mountain climbers

Repeat 3 sets, rest and repeat two more times.

Thursday, December 11th

Circular Warmup

 

“Fabulous 50″

50 Strict Pull-ups

50 Burpee Wall Balls 20#/10#

50 Knees to Elbows

50 jump Squats

50 Pushups

50 Push Press 65#/35#

50 Step Ups

50 KB Swings

For time.  You can perform individually or you can divide reps  with a partner.

Saturday, December 13th

SealFit

Grinder PT

Then,

Box Squats

Bench Press

Straight Leg Deadlifts

Pullups

Dips

Double KB Snatch and Press

Perform a set of 20 reps each, 15 reps eau, and 10 reps each.