Monday July 30
A) Warmup
1 round of 0:40 work 0:20 rest
Shuttle runs
Air squats
Russian twists
Burpees
Squat jumps
B) Medball Mashup
1 medball; 0:40 work 0:20 rest x 3 rounds
Squat jumps holding ball
Russian twists
Ball Slam + burpee
Squat + toss
Alternating rotational throws (at wall)
C) Finisher:
2 rounds of 1:00 work 0:30 transition
Group 1: wall sit passes
Group 2: plank passes
Tuesday July 31
A) Warmup
0:30 Shuttle runs
0:30 Air squats
0:30 SR
0:30 lunges
0:30 SR
0:30 burpees
B) With a running clock…
0:00
3 rounds:
8 cal row
8 burpees*
When clock hits 7:00
4 rounds:
10 box jumps
10 squats**
When clock hits 14:00
5 rounds:
12 lunges**
12 KBS
When clock hits 21:00
30 situps
300m run
*burpees jumping laterally over rower for more experienced athletes
**add weight in the form of DB’s for more experienced athletes
Wednesday August 1
A) Warmup
Tag + dynamic
B) 14 min circuit*
10 walking lunges
10 pushups
10 squats
10 renegade rows (no pushup)
*1 set DB for the entire circuit
C) 8 min EMOM
10 burpees*
*Scale appropriately; the goal is ~0:20 rest each round
Thursday August 2
A) Warmup
3-4 mins:
2 sled push
4 SR
6 burpees
8 squats
B) 3×5 min ARMAP with 90 second rest/transition between each
5 min AMRAP*
2x 50m loaded carry (DB or KB)
2x 50m sand bag run
5 min AMRAP*
10 tire flips
10 tire hops (jump in-jump out)
5 min AMRAP
2 lengths sled
2 lengths travelling burpees (washroom to rack)
*to be done outside in parking lot area with cones
C) Core work
Just get ‘er done:
20 reps up down plank
20 deadbugs (alternating; 10/side)
20 side plank raises left
20 side plank raises right
20 laying leg raises
Friday August 3
A) Warmup
3 rounds:
0:15 squats
0:15 plank
0:15 lunges
0:15 mountain climbers
B)
2:30 work
20 medball squats or wallballs
Max calorie row in remaining time
Rest 1:00
2:30 work
20 jumping lunges
Max cal row in remaining time
Rest 1:00
2:30 work
20 ring rows
Max burpees in remaining time
Rest 1:00
2:30 work
20 plank shoulder taps
Max burpees in remaining time
C) Bunz n Gunz Finisher*
3 min AMRAP alternating exercises
5 Single leg glute bride raises/side
5 Single leg split squat/side
Rest 0:30
3 min AMRAP alternating exercises
8 DB hammer curls
8 DB bent over rows
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