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