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