Homework 11-17-16

Start with 15-20 minute easy run Upon return: 30/10, x6: decline push-ups mountain climbers Jump squats bicycles

Homework 11-15-16

1:00 each, x5 Hindu push-ups toe touch crunches Burpees  Mtn climbers  :30 sec rest

Homework 10-27-2016

30/10 5 rounds  Prisoner jump squats V ups Triangle push ups Half Burpees Oblique twists

Homework 10-25-2016

45/15 6 rounds  Squat thrust HKJR Mtn climbers Plank jacks Finish 500m run 

Homework 10-20-2016

60/30 4 rounds 3 squats/3 jump squats  Burpees Leg raises Plank up/downs Finish 100 sit ups

Redline & Homework 9-22-2016

Warm-up: 1:00 each: jump rope, squats, ski, squat thrusts 50/10, x5: Frog squats Mtn climbers Toe touch crunches Side jump overs Sled push (HW: push-ups) Finish: row intervals

Redline & Homework 9-20-2016

Warm-up: 2:00 jump rope, 300m run Mini FGB, :30each, x8: Squat thrust jumps High Knee Jog Jump squats Jumping lunges Reverse sit-ups Rest Finish: run 500m

Redline & Homework 9-8-16

Warm-up: 3:00 jump rope 3:00/:30 AMRAPs, x3 ABABAB: A 5 Frog squats 5/5 lunges Run to street and back (50m) B 5 half burpees 10 kick-ups 20 toe touches Finish: 1000m run OR row

Homework 9-6-2016

40/20, x5 Push-ups Jump squats Superman plank Frog squats High knee jog Ab splitters

Homework 8-25-2016

20/10, x8: Jumping lunges Burpees Toe touch crunches Plank jacks High knee jog