FIT - Week of 2-28-2022
MONDAY
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Warm-up (10 min)

15 Cal Bike/Row

10m Backwards Lunges

10 Air Squats

10 SA DB Press

10 PVC Pass Through

10 PVC Cuban Press

 

2 rounds:

10m Quad Stretch

10m Knee Pulls

10m Toy Soldiers

10m Spiderman Lunges

Core - 3 Rounds

20” on – 5”Rest

 

Cross Patterning

Right Side Plank – knee down

Left Side Plank – knee down

Knees at table top - marching

Program #1

(15 min) or 4 times through:

10 DB Push Press

10 Box Dips

10 Cal Bike

10 Ring Rows

10 KB Squats 

Rounds 1 & 3 @ 50% Effort

Rounds 2 & 4 @ 75% Effort

Balance 

10 Barbell Good Mornings

10 Hallow Rock to Superman on Bar

10 SL Ball Bounces (ea)

10m Tippy Toe Walking & Heel Walking

TUESDAY
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Warm-up (10 min)

2 Rounds:

Row/Run 200m or 15 Cal Bike

10 Push Ups

10 Knee Ups

10 TRX Rows

10 PVC Good Mornings

10 Air Squats

10 Spiderman lunges

Core #2 – 3 Rounds

20” on – 5” Rest

SL Tall Boat Hundred

Bridge Marching

SL Flutter Kick – 1 Knee Bent

Reverse Bicycles

Program #1

15 min time cap

15 - Russian KB Swings

14 - KB Goblet Squats

 13 - Box step ups (R+L=1)

12 - KB Deadlifts

11 - Push-ups

10 - 15 Cals on Bike

 

start with 10, then 10-9, then 10-9-8,

then 10-9-8-7, etc.  Keeping going until finished or stop at the 15 minute mark.

Balance 

 

100m Farmers Carry Walk

10 Calf Raises on plate (each leg)

10 dead bug on bench (Keep back flat)

10 Hip Raises (each leg)

WEDNESDAY
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Warm-up (10 min)

2 Rounds

2 min cardio

10 L/W Russian Kettlebell Swing

10 Box Step Ups

10 L/W Push Press

10 Down Dog to Up Dog


1 Round of: 10 of each

Cuban Press

Good Morning

Toy Soldier

Spiderman

Core 3 Rounds

20” on – 5” Rest

Reverse Crunches

Table Top Small Crunch

Forearm Plank – Battle Ram

Bird Dog – Arms and Legs

Program #1

(15 mins)

3 Rounds - 10 of Each

KB Deadlift

Russian KB swings

Weighted Box Step Up

 

--Rest 2 Min--

 

3 Rounds – 10 of Each

Plate Ground to Overhead

Single arm DB snatch ( 5 each arm)

DB Thrusters

*Go as fast as you safely can. 

Each 3 Rounds are designed to be sprints.

Balance 

100m Farmers Carry Walk

10 Calf Raises on plate (each leg)

10 dead bug on bench (Keep back flat)

10 Hip Raises (each leg)

THURSDAY
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Warm-up (10 min)

3 Rounds of:

250m Run or 15 Cal Bike/Row

8 Push Ups

8 Air Squats

8 Knee ups

8 Down Dog - Up Dog

CORE -  4 RDS

20” ON – 5” REST -

Penguins

T’s and Y’s

Sidelying Hip Circles

Sidelying Hip Side Kicks

Program #1

4 Rounds

40” work - 20” rest

Rower or Bikeor Cardio

TRX Rowsor Bent Over Rows

Bench Overs

DB Floor Press

Goblet Squats

*Stay at the one station for 4 rounds before moving to next station.  Work at a 75% rate for the first round on each movement and try to hit that same rep count for the other three rounds.

BALANCE

Front Neck Stretch

SA Rig Crawls (hold for 20”)

Sleeper Stretch (not past 45) w/band

Hamstring Stretch (3 way)

FRIDAY
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Warm-up (10 min)

2 Rounds of:

10 Cal Bike/Row

10 Backwards Lunges

10 Air Squats

10 PVC Pass Through

 

Then 1 Round of:

8 Squat-Hinge-Squat

16 Heel Touches

Core #5 - 3 RDS

20” ON – 10” REST

Crunch Elbow Cross to Knee

Dead Bug – Opp Hand to Knee

SL Low Boat Hold

Table top Hold - Hundred

Program #1

5 Rds

100m Farmers Carry (or 1 min carry)

10 KB Deadlifts

10 TRX Rows

10 Pushups

10 Squats

You will feel your grip tested on this workout.  Try not to set down weights during farmers carry.

Balance

5 Copenhagen Side-plank (ea)

Banded wrist roll ups

BOSU ball SL hold (30” each side)

SA KB Turkish roll hold (30” each)

SATURDAY
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Warm-up – 6 mins

300m run/row/20 Cal Bike

then

2 rounds:

10 air squats

10 knee ups

10 SL KB deadlifts

10 KB Swings

then

1 Round:

Sampson Stretch

Spiderman

Toy Soldier

PVC Twist

Core

Program #1


7 Min AMRAP

100m Run

10 Knee-up’s or Situps

10 KB Swings

 

Rest 3 Min

 

7 Min AMRAP

10 Cal Bike/Row

10 Push Ups

10 Push Press

Find a good pace during the 7 mins and keep moving.

Balance