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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 

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Rounds 1 & 3 @ 50% Effort

Rounds 2 & 4 @ 75% Effort

Balance 

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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

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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.

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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

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Reverse Crunches

Table Top Small Crunch

Forearm Plank – Battle Ram

Bird Dog – Arms and Legs

Program #1

(15 mins)

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3 Rounds - 10 of Each

KB Deadlift

Russian KB swings

Weighted Box Step Up

 

--Rest 2 Min--

 

3 Rounds – 10 of Each

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Plate Ground to Overhead

Single arm DB snatch ( 5 each arm)

DB Thrusters

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*Go as fast as you safely can. 

Each 3 Rounds are designed to be sprints.

Balance 

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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 -

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Penguins

T’s and Y’s

Sidelying Hip Circles

Sidelying Hip Side Kicks

Program #1

4 Rounds

40” work - 20” rest

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Rower or Bikeor Cardio

TRX Rowsor Bent Over Rows

Bench Overs

DB Floor Press

Goblet Squats

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*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

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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

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Crunch Elbow Cross to Knee

Dead Bug – Opp Hand to Knee

SL Low Boat Hold

Table top Hold - Hundred

Program #1

5 Rds

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100m Farmers Carry (or 1 min carry)

10 KB Deadlifts

10 TRX Rows

10 Pushups

10 Squats

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

Balance

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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

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2 rounds:

10 air squats

10 knee ups

10 SL KB deadlifts

10 KB Swings

then

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1 Round:

Sampson Stretch

Spiderman

Toy Soldier

PVC Twist

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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

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

Balance 

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