High - Low - Core - Run Training Session

High-Low-Core-Run

Bicep Curl x 15
Squat x 15
Curl Up x 15

Run

Shoulder Press x 15
Bench Step Up x 15
Flutter Kick x 30

Run

Bench Dip x 15
Calf Raise x 15
Sit Up x 15

Run

One Arm Row x 15/s
Lunge x 15/s
Plank Shoulder Touches x 15/s

Run

* Run is out the stage door, up the far back stairs, across the top hall, walk down the entrance stairs and back into the stage
**Repeat for three rounds

Training Program "Charlie" Day 4 - TRX

Exercise	Sets - Reps
TRX Squat High Fives	3 x 10
TRX Thrusters	3 x 20
TRX Tricep Press	3 x 10
TRX Chest Press	3 x 10
TRX Squat/Jump	3 x 10
TRX Chest Pull Over	3 x 10
TRX Bicep Curl	3 x 10
TRX Bench Dips	3 x 10
Crunch/Flutter/Crunch	3 x 20/50/20

Training Program "Charlie" Day 3

Exercise	Sets - Reps
Good Mornings	3 x 10
TRX Thrusters	3 x 20
TRX Tricep Press	3 x 10
Weighted Squat	3 x 10
In/Out Squats	3 x 10/E
Tricep Overhead Press	3 x 10
Lunge	3 x 10/E
Bench Dips (Elevated)	3 x 10
Crunch/Flutter/Crunch	3 x 20/50/20

Training Program "Charlie" Day 2

Exercise	Sets - Reps
DB Combination Press	3 x 10
Seal Jacks	3 x 20
TRX Bicep Curls	3 x 10
Plate Raise	3 x 10
In/Out Squats	3 x 10/E
Bar Curl	3 x 10
Lateral Toro Raise	3 x 10
Seated Curls	3 x 10
Crunch/Flutter/Crunch	3 x 20/50/20

Training Program "Charlie" Day 1

Exercise	Sets - Reps
Chest Press (Bar /DB)	3 x 10
Mountain Climber	3 x 20
TRX Pull Up	3 x 10
Incline Chest Press	3 x 10
In/Out Squats	3 x 10/E
Chest Flye/Pull Over	3 x 10
Push Up with Row	3 x 10/E
Arm Row or Bar Row	3 x 10
Crunch/Flutter/Crunch	3 x 20/50/20

Friday Training Session - February 26

HIIT Program - Each exercise group pair followed by a run (approx. 200m).
Two Rounds, Basic.
Three Rounds, Challenge. 
Four Rounds, Advanced.

Mountain Climbers x 60
Bench Dips x 20
Run
Jumping Jacks x 30
Push Ups x 15
Run
In/Out Squats x 15
Shoulder Push Ups x 10
Run
Seal Jacks x 30
Thrusters x 15
Run
Burpees x 10
Bench Step Ups with Knee Thrusts x 10/s
Run

Wednesday Training Session - February 24

Wednesday Training Session

Free Weight Program - Each exercise group pair followed by a school run (approx. 200 meters).
Two Rounds, Basic.
Three Rounds, Challenge. 
Four Rounds, Advanced.

Plank Row with Push Up x 10/s
Thruster x 10
Run
Bicep Curl x 10
Sumo Squat x 10
Run
Shoulder Press x 10
Lateral Raise x 10
Run
Tricep Kickback x 10
Burpee x 10
Run

HIIT "THE BEAR" - February 3, 2016

HIIT "THE BEAR"
- this program was an absolute monster.  What a lot of fun and what a huge turnout with our largest training group yet.

Staircase Squat Jumps x 10
Wobble Board Mountain Climbers x 10
Run
Core V Sits x 20
Box Plyo Jumps x 10
Run
Hanging Leg Raises x 30
Bar Dips x 10
Run
Thrusters with Weight x 10
Decline Push Ups x 10
Run
War Machines x 10
Crunches x 20
Run

Each "RUN" section is a run up two flights of stairs, across the breadth of the school (50 meters), down two flights of stairs, then another run across the school (50 meters).

Complete three (3) rounds.