Tuesday june 15

Method: Tabata

A Warm-up (x2)

1 10 alternating side lunges

2 10 push-ups to downward dog

3 20 jumping jacks

4 10 quad + shoulder extension stretch

B Conditioning Tabata (x2) 20 seconds of work : 10 seconds of rest

1 mountain climbers (unloaded)

2 iso squat

3 squat jumps

C Tabata Strength + Cardio (x2)

1 reverse lunge (right side only)

2 high knee run

3 reverse lunge (left side only)

4 high knee run

D Tabata Strength (x4) 20 seconds of work : 10 seconds of rest

1 dumbbell squats

2 jumping jacks

E Tabata Finishers (x4)

1 iso heel/toe

2 burpees

F Tabata Core (x4)

1 front plank

2 full sit-up + knee tuck

G Flexibility/Stretching (x1) 15-20 seconds per stretch

1 runner’s stretch + rotation

2 press ups (cobra)

3 swinging shoulder flexion + tricep stretch 

Friday June 11

Method: AMRAP (As Many Rounds As Possible)

A Warm-up (x2)

1 10 squats + toe raise

2 10 walk-out push-ups

3 20 jumping jacks

4 10 quad stretch + shoulder extension

B Conditioning - Running (x4)

1 .25 run

C AMRAP (x3, 5 or 7 MINUTES)

1 10 bench dips

2 5 baby burpees

D AMRAP (x3, 5 or 7 MINUTES)

1 10 bicep curls

2 5 lunge split jumps each leg

E AMRAP (x3, 5 or 7 MINUTES)

1 7 dumbbell side raises

2 7 kettle bell swings

F Core AMRAP (x3, 5 or 7 MINUTES)

1 10 eagle sit-ups

2 10 leg raises + hip extension

3 10 bird dogs

G Flexibility/Stretching (x1) 15-20 seconds per stretch

1 runner’s stretch + rotation

2 press ups (cobra)

3 swinging shoulder flexion + tricep stretch 

Wednesday june 9

Method: Running + Core

A Warm-up (x2)

1 10 squats + toe raise

2 10 hand release push-ups

3 20 jumping jacks

4 10 hamstring scoops

B Conditioning Tabata (x2) 20 seconds of work : 10 seconds of rest

1 high knees

2 iso lateral squats

3 1-2-3 icky shuffle

C Cardio (x1)

1 1.5 mile run

D Core (x3)

1 50 bicycle crunches

2 20 active bridges

3 20 knee tucks

E Cardio (x1)

1 1.5 mile run

F Flexibility/Stretching (x1) 15-20 seconds per stretch

1 runner’s stretch + rotation

2 press ups (cobra)

3 swinging shoulder flexion + tricep stretch 

monday june 7

Method: Metcon Circuit

A Warm-up (x2)

1 10 squats + toe raise

2 10 shoulder taps

3 20 high knees

4 10 windmill stretch

B Metcon Circuit (x2-3) 1 minute of work: 15-30 seconds of recovery

1 walk out push-ups

2 single arm dumbbell rows (30 seconds each arm)

3 treadmill or high knee run

4 plank push-ups (30 seconds each arm)

5 2 arm dumbbell row (5 reps then stand up; repeat until time is up)

6 treadmill or mountain climbers (unloaded)

7 hand release push-ups

8 rear dumbbell raises (5 reps then stand up; repeat until time is up)

9 treadmill or jumping jacks

C Finishers (x1)

1 Burpees for two (2) minutes

D Core (x2-3) rep scheme options: 10/20/10, 15/30/15 or 20/40/20

1 eagle sit-ups

2 bicycle crunches

3 leg raises

E Flexibility/Stretching (x1) 15-20 seconds per stretch

1 runner’s stretch + rotation

2 press ups (cobra)

3 swinging shoulder flexion + tricep stretch