Workout #1
Daily warmup
8 Rounds of
1x Jump for Height holding onto 2 10lb dumbbells
Immediately 1 jump for height unweighted
3x shoulder sweeps (3/3)
3) 6 Rounds of
5x dumbbell Bench Press increase weight each set
3x shoulder dislocates with pvc pipe
Hip mobility drill
5) 6 Rounds of
5x dumbbell Dead Lift
2x Broad Jumps for distance
30 second plank hold
Workout #2
Daily warmup
1)6 Rounds of
4x dumbbell Power Clean
20 yard sprint (10yd down touch line 10 yd back)
4x Burpees
20 yard sprint (10yd down touch line 10 yd back)
2) 1 Rounds of
800m Run (half mile)
2 Minute Rest
3) 2 Rounds of
400m Run (1\4 mile)
1.5 Minute Rest
4) 4 Rounds of
200m Run (1\8 mile
1 Minute Rest
5) 4 Rounds of
8x weighted sit ups 25 lbs
8x unweighted sit ups
8x Seated Russian Twists @ 35lbs 8/8
60 sec Elevated Front Plank
Workout #3
Daily warmup
1)5 Rounds for time of (for time means complete all 5 rds as fast as possible)
6x DB Thrusters @ 25lbs
6x jumping Pull Ups
6x Burpees
6x push ups
2) 4 Rounds of
100m Sprints
1 minute Rest
3) 6 Rounds of
50m Sprints
1 minute Rest
4) 8 Rounds of
25m Sprint
30 Rest
5) 3 Rounds of
10 yard shuttle (sprint 10 yards touch line sprint back to start do this 5 total times)
1 minute rest
5) 4 Rounds of
8x back extentions
15x sit ups
8x Standing Russian Twists 8/8
45sec Side plank hold 45/45
Workout #4
daily warmup
1) 8 Rounds of
8x goblet squats
hip mobility
2) 6 Rounds
5x dumbbell deadlifts
3x Broad Jumps
3x shoulder dislocates
3) 6 Rounds of
5x Mr. Spectacular
8x dips
2x shoulder sweeps
(4) 6 Rounds
8x burpees
8x jumping Pull ups
10x weighted situps
Workout #5
MONSTER MASH
Daily warmup
Burpee broad jumps for 50 yards
Run 1\4 mile
Burpee broad jumps for 40 yards
Run 1\4
Burpee broad jump for 30 yards
Run 1\4
Burpee broad jump for 20 yards
Run 1\4
Burpee broad jump for 10 yards
Run 1\4
4 100 yard shuttles with 1:30 second rest
250 step ups
5 rds of
10 pushups, 20 sit ups, 30 squats
Workout #6
Daily warmup
5 rounds
10 lb dumbbells
8x deadlift
8x Hang Clean (power clean starting at standing position instead of db’s on floor)
8x front Squat (hold dumbbell at shoulders)
4x Jumping Squat (hold dumbbell at sides)
8x Push Ups
hip mobility
6 Rounds
4x lunges with dumbbells (4 each leg. increase weight until 4 is hard but doable)
4x jumping lunges unweighted
3x shoulder sweeps each side
6 Rounds of
5x dumbbell shoulder press
3x Burpees jump for distance
3x jumping Pull ups (strict and high)
10 minutes of stretching of your choice
Workout #7
Daily warmup
5 Rounds (for time: all out effort no resting)
3x burpees for height
3x burpees for distance
5x lunges each leg
5x squat jumps
Rest 5 minutes
6 Rounds of
3x dumbbell thrusters
2x Box Jumps
5x Dislocate
15x Sit Ups
5 Rounds
5x Mr. spectaculars
3x jumps for height
20x Situps
2x shoulder sweeps
part 1 of hip mobility only
workout #8
30 minute run
Workout #9
Daily warmup
6 Rounds
6xdumbbell bench Press
4x jumping pull Up
45 second front plank
6 Rounds
8x goblet Squat
4x jump squats
2x Shoulder Sweep
4 rounds
Ab complex
10 weighted situp
10 situps
10 flutter kicks each leg
10 leg raises
10 russian twists with 10 lb plate
20 second jane fonda
Workout #10 Monster Mash
Jog 10 minutes
5 rounds
Lunge 25 yards then sprint 25 yards jog back to starting line
10 pushups
20 situps
5 rounds
15 yard suicide jump at each line (5 yards jump run back to start jump run 10 yards jump back to start jump)
30 second front plank hold
5 rounds
1 legged step up jumps 10 per leg
10 regular step ups each leg
10 box jumps (jump onto step up platform)
1 round
run 25 yards 5 squats 5 situps
run 50 yards 10 squats 10 situps
run 100 yards 15 squats 15 situps
run 200 yards 20 squats 20 situps
run 200 yards 20 squats 20 situps
Run 100 15 squats 15 situps
Run 50 yards 10 squats 10 situps
Run 25 yards 5 squats 5 situps
Jog 10 minutes
Workout #11
Daily warmup
6 rds dumbbell complex
6 deadlift
6 rows
6 cleans
6 squats
6 push press
6 squats
Hip mobility
4 rounds
Diamond drill
30 second plank all sides
20 second jane fonda
4 rounds
4x goblet squats..immediately after 4 jumps for height
5x jingle jangles (sprint 5 yards touch line sprint back)
4x shoulder sweeps
Workout #12
Daily warmup
1) 3 Rounds of
100m Run (1/2 speed, 3/4 speed, 7/8 Speed)
30 sec rest
2) 4 Rounds of
100m Sprints
1 minute Rest
3) 6 Rounds of
50m Sprints
1 minute Rest
4) 8 Rounds of
25m Sprint
30 Rest
5) 8 Rounds
All foot agility drills 20 seconds each
Workout #13
Daily warmup
8 Rounds
5x plate high Pulls (Start holding onto 1 dumbbell with both hands at hip level. Slight squat and explode up pulling dumbbell along body up to chin)
5x shoulder sweeps
20 second plank all sides
6 Rounds
10x dumbbell shoulder Press
4x jumping Pull ups
hip mobility
6 Rounds
10x thrusters
5x burpees for height
20 second jane fonda
Workout #14
Daily warmup
100 Mr. Spectaculars (break these up into whatever sets you need to so you can finish)
5 rounds ab complex
Workout #15 Monster Mash
Daily warmup
250 step ups for time
6 rounds
100 yard shuttle (10 yards touch line sprint back)
Rest 30 seconds
(add 15 seconds to rest time after each set. Example 2nd set 45 seconds rest 3rd set 1 min rest and so on)
15-1 (15 reps of each then 14 reps of each then 13 reps down to 1_
Squats
Lunges
Pushups
situps
6 rounds
Run 1 minute
walk 1 minute
10 minute stretching of your choice