Monday
Fitcamp
Ladder 1-10*
A) Push-ups & OH Triceps extension
B) Lat hurdle hops (ea) & Power Jacks
C) Chest fly & Triceps Dip
D) Tuck Jumps & Inchworms
E) DB Press & Skull Crushers
Early Finishers
V-ups & Side Plank Oblique Crunch (ea)
*For set A perform 1 push-up and then 1 OH tri ext, then 2 push-ups, 2 OH tri ext, 3 push-ups, 3 OH tri ext and so on until you get up to ten
repeat the same format for B-E
CrossFit
15 min AMRAP
10 50 foot sprints
15 Burpees
Accessory
3 rounds
30 on 30 off
Alt 1 Arm V ups
Hollowbody rocks
Flutter Kicks
Tuesday
45 sec each - 4 rounds
Russian Twists
KB/DB Swing
Suicide Planks
Jump Rope/air rope
Prisoner Squats
Mountain Climbers
Rest 1 min
-----------------------------
3 rounds
15 sec skip in place
15 sec speed burpees
15 sec speed jacks
15 sec rest
CrossFit
6 rounds
400m Run
15 Push press with a dbs
10 Chest To Bar Pullup
If no DBs do pike pushups
No pull up bar.. if you have DB/KB do bent over rows.
Wednesday
3 Rounds
- Cardio circuit* X6
- 12 lateral lunges (ea)
- 30 pop squats
- 12 plank knee tucks (ea)
- 12 forward/rev lunge (ea)
- 20 Goblet squats
Round 2 Cardio circuit x4
Round 3 Cardio circuit x2
*Cardio circuit - 10 skip in place (ea), 10 high knees (ea), 10 buttkickers (ea), 10 jumping jacks
Finisher - 3 Rounds
20 weighted bridge
20 hydrants ea
20 donkey kicks ea
20 abductions ea
CrossFIt
10 Rounds
15 Glute Bridges
12 Wallballs
**If no wall ball, do light DB thruster, if no DB do jump squats**
Accessory
2 rounds
10 Bulgarian Split Squats
10 1 leg glute bridges
Thursday
Tabata 1 - Squat to Press
Tabata 2 - Curl-ups
Tabata 3 - Jump Rope
Tabata 4 - Leg Circles
Repeat all 4 Tabatas
Tabata example:
4 min
20 sec squat to press
10 sec rest
20 sec squat to press
10 sec rest
20 sec squat to presss
10 sec rest
continue this pattern until you reach 4 minutes
- You should be able to find a Tabata timer app (I like flex timer)
CrossFit
Every 5 mins for 25 mins
20 Jumping Lunges
15 Pregnant Burpees(dont go to floor)
20 V Ups
Friday
100 reps of each (break up as needed)
Jump rope/air rope
BR Tsunamis (50 each side)
Walking Lunges (50 each side)
Arm Circles (50 back/50 Forward)
Squat Pulse
BR Stagecoaches (50 each side)
Plank Buttkickers (50 each side)
Side Step (50 each side)
Curl-Ups
Repeat if time allows
CrossFit
14.1
10 min AMRAP
30 DOuble Unders
15 Power Snatches
Snatches can be with DB
Jump rope can be subbed to 50 singles