Workouts 6/22 – 6/28

Monday 6/22

Warm Up
200M run
AMRAP4
5 NPU Burpees
10 Jumping Jacks
15 Air Squats

Then

AMRAP5 x 3
6 Russian Swings
8 Push Press
10 Lunge Plank Ups (5r/5l) https://youtu.be/eTNJqbn45Yw
*Rest 1MIN between Rounds*

Then

Teams of 2 (no equipment) (Can also be done solo*)

Buy-In: 200m Run together

2 Rounds
80 Sit-Ups
80 Russian Twists (no weight)
40 Burpees
*1 works/1 rests*

Cash-Out: 200m Run together

*Part 2 – If doing SOLO, do 200m run and 2 rounds @ ½ reps then finish with 200m run*

 

 

 

Tuesday 6/23

Warm Up
2 Rounds
5 Inchworm to Plank flow
10 (total) Down Dog Toe Touches (5r/5l)
5 NPU Burpees
10 Walking Lunges
5 Boot Strappers
Then

AMRAP15
1 Round “Strict Cindy”
1 DB/KB Clean & Jerk
1 Round “Strict Cindy”
2 DB/KB Clean & Jerk
1 Round “Strict Cindy”
3 DB/KB Clean & Jerk
……………….

*Add 1 DB/KB C&J per round until time is up

*If Using Single DB/KB do the reps per side (1r/1l), etc.*

“Strict Cindy”
5 Bent over Rows or Pull-Ups
10 Push-Ups
15 Air Squats

 

 

 

Wednesday 6/24

Warm up:
Dynamic 1 Length of each:
Karaoke (R)
Karaoke (L)
High Skips
Shuffle Runs (R)
Shuffle Runs (L)
Inchworm out to Push-up + Boot Strapper

Then

Teams of 2 (MUST use separate equipment)
(SEE SOLO OPTION BELOW)

0 – 8 MINS:
P1: 400 m Run (or 2min cardio effort)
P2:
AMRAP
5 DB/KB Squat Cleans
5 DB/KB Push Press
5 Leg Raises
**Partner 1 picks up where Partner 2 left off*

*2MIN Rest*

10-18 MINS:
P1: 400 m Run
P2:
AMRAP
10 DB/KB Front Squats
10 DB/KB Snatches (5/5)
5 Plank Ups
**Partner 1 picks up where Partner 2 left off*

SOLO OPTION: After each round of the AMRAPs above, do 400m (or 2min cardio effort) resting 2 minutes between both segments.

Then

10 minute sprint relay
(if at home – do a core circuit of choice)

 

 

 

Thursday 6/25

Warm Up
5-1
Single Leg Deadlifts (per side)
Inchworm to Push-Up & Back
Boot Strappers
NPU Burpees

Then

For Completion:

50 Suitcase Lunges (25 per side)
50 Plank Drags
50 Sit-Ups
40 Front Rack Lunges (20 per side)
40 Plank Drags
40 Russian Twists
30 OH Lunges (15 per side)
30 Plank Drags
30 Alt. V-Ups

Then

Stretch
1MIN Pigeon (R)
1MIN Pigeon (L)
1MIN Frog Stretch
1MIN Spidey w/twist (alt sides @ :30)

 

 

 

Friday 6/26

Warm Up
200M run
AMRAP4
5 NPU Burpees
10 Single Leg Deadlifts (10r/10l)
15 Air Squats
20 Jumping jacks

Every 3 MIN for 24 MIN (8 Rounds)

COMPLEX:
5 Single Leg Deadlifts (Per Side)
(Double OPT: 10 Suitcase DL)
5 Hang Cleans (Per Side)
(Double OPT: 10 DB/KB HC)
5 Front Squats (Per Side)
(Double OPT: 10 DB/KB FS)
5 Shoulder to OH (Per Side)
(Double OPT: 10 S2OH)
5 Bent Over Rows/Gorilla Rows (Per Side)
(Double OPT: 10 Bent Rows/Gorilla Rows)

*SINGLE SIDE WORK will alternate sides EACH ROUND*

Then

4 x 30/30/30/30
DB/KB Teapots (R)
DB/KB Teapots (L)
Russian Twists
Rest

 

 

 

Sunday 6/28

“Hot Shots 19” (Modified for Outdoor/Home)

6 Rounds For Time
30 Air Squats
19 DB/KB Power Cleans
7 Strict Pull-Ups > Bent over Rows > Gorilla Rows
400m Run