Workouts for 6/29 – 7/5

Saint Peter stayed on his altar all week(end) long. Fiesta was canceled, but we hope your own weekend fiesta was not!

 

Monday 6/29

Warm Up
5-1
Push Ups
Squat Jumps
Inchworm to Plank & Back
NPU Burpees

Then

“Jack” (modified)

AMRAP20
10 Push Press
10 KB Swing
10 Box Jump > Step ups > Squat Jumps

Then

Tabata Core Circuit

 

 

 

Tuesday 6/30

Warm Up
200m Run or 30 Mtn Climbers
2 Round
10 Walking Lunges
5 KB/DB swings
10 Air Squats
5 Burpee Pops
200m Run or 30 Mtn Climbers

Then

AMRAP12
10 Burpees
5 DB Snatches (R)
5 OH Lunges (R)
5 DB Snatches (L)
5 OH Lunges (L)

Then

Max Plank Hold

 

 

 

Wednesday 7/1

Warm up:
400m Run
Dynamic

EMOM24
Even: 5-8 DB/KB Thrusters
Odd: 5-8 Pull ups or Bent Rows

Then

6 minute Core Work

 

 

 

Thursday 7/2

Warm Up
1 MIN Jump Rope or Line Hops
4-1
Broad Jump to reverse lunges back
Push-Ups
Bootstrappers with 3 second hold at the bottom
1 MIN Jump Rope or Line Hops

Then

AMRAP5 x 4
*1 MIN Rest between rounds*

12 DB/KB Hang Cleans
9 DB/KB Front Squats
3 DB/KB Shoulder to Overhead
In remaining time complete as many Double Unders > Single Unders or Burpees as possible.

If doing single side (do 12, 10, 8 rep scheme and split the reps per side (6/6 HCs, 5/5 FS and 4/4 S2OH)

Then

5 MIN Yoga Flow Stretching

 

 

Friday 7/3

Warm Up
200m Run or 1MIN Jump Rope
2 Rounds:
10 Single Leg Deadlift (5r/5l)
10 KB Swings
10 Air Squats
200m Run or 1MIN Jump Rope

Then

EMOM12
Even: 8-10 Suitcase Deadlift (2 KBs)>Sumo Deadlift (1 KB)
Odds: 10 Plank UPS or :30 Plank Hold

Then

AMRAP12
100-75-50
Double Unders > Single Unders
21-15-9
Burpees + KB Swings

 

 

 

Saturday 7/4

Stay Tuned for a possible “Workout, Dip & Dine”

 

 

Sunday 7/5

20 minutes
DB/KB Ascending Ladder Complex:

Deadlift
Clean
Front Squat
Push Press
Bent Row

*Can do this single side or double.