Sept- unless otherwise noted

Week of 20th:

Thursday: 

3min  3 laps amrap 10 mc/5 sit ups

2min 2 laps amrap push ups

1min 1 laps a

__________________

Week of Sept 13th:

Sat-Stairs

Thursday-Stair

8 Stairs/24 Mt. Climbers/12 squats/6 Push-ups

rest 30sec

6 Stairs/24 Mt. Climbers/12 squats/6 Push-ups

rest 30 sec

4 Stairs/24 Mt. Climbers/12 squats/6 Push-ups

rest 30 sec

2 Stairs/24 Mt. Climbers/12 squats/6 Push-ups

3 X 1 min: inchworms with a reach

8 min AMRAP:

15 Sit-ups

10 Squats

5 burpees

1 set Stair Jumps

TB:supermans/side taps

________________

Monday-no class

Tuesday-Statue

1min: 1 lap sprint/push ups

2min: 2 lap sprint/sit ups

3min: 3 lap sprint/1 squat/10 STap

2min: 2lap/sit ups

1min: 1 lap/push ups

TB: v ups/squat hold

5 EMom: 20sec L sit taps/25 MC

4x 45 sec side planks

4x 30 sec burpees

______________

Week of Sept 5th:

Thursday-Statue

3 min Laps

30 sec Squats

30 sec Planks w/ reach

30 sec (Jump) Lunges

30 sec Sit-ups

30 sec mountain climbers

2 min Laps

45 sec Squats

45 sec Planks w/ reach

45 sec (Jump) Lunges

45 sec Sit-ups

45 sec moutain climbers

1 min Laps

1 min Squats

1 min Planks w/ reach

1 min (Jump) Lunges

1 min Sit-ups

1min moutain climbers

TB: toe touch/SL bridges

relays-with squat holds

Monday/Tuesday-Stairs

1 min Stairs/1 min Rest

1 min Stairs/50 sec Rest

1 min Stairs/40 sec Rest

1 min Stairs/30 sec Rest

1 min Stairs/20 sec Rest

1 min Stairs/10 sec Rest

1 min Stairs

3 Rounds of

1 min Plank

45 sec Sit-ups

30 sec Mountain climbers

8 min AMRAP:

2 Push-ups, 12 (Jump) Lunges, 1 set Stairs

4 Push-ups, 12 (Jump) Lunges,  1 set Stairs

6 Push-ups, 12 (Jump) Lunges , 1 set Stairs

…Continue to add 2 push-ups each round til time runs out

TABATA: superman/hops

_________________________________________________________________________

Week of Aug 29th:

SAt-Statue-

3 min Laps

30 sec Squats

30 sec Planks w/ reach

30 sec (Jump) Lunges

30 sec Sit-ups

30 sec mountain climbers

2 min Laps

45 sec Squats

45 sec Planks w/ reach

45 sec (Jump) Lunges

45 sec Sit-ups

45 sec moutain climbers

1 min Laps

1 min Squats

1 min Planks w/ reach

1 min (Jump) Lunges

1 min Sit-ups

1min moutain climbers

TB: toe touch/SL bridges

relays-with squat holds

__________

Thurs-indoors

__________________

Tuesday- Statue

2 Rounds:

Run 2 min

1 min Lunges

30 sec Sit-ups

Run 1 min

1 min squat hold/squat jumps

30 seconds shoulder taps

TABATA: v ups/push ups

5 Rounds:

20 sec Mt. Climbers

20 sec lat jumps

20 sec Rest

2x2min30 sec relays

__________________

Monday:Statue

60 sec 1/2 Burpees/1 Lap

45 sec 1/2 Burpees/1 Lap

30 sec 1/2 Burpees/1 Lap

8 min AMRAP:

10 Squats

10 broad jump

10 Sit-ups

10 Jump Squats

1 Sprint

TABATA:  SL bridge & Push-ups

8 min AMRAP:

10 Lateral hops

10 Plank w/ leg raise

10 Leg Lifts

10 Jump Lunges

1 Sprint

TBD: planks

Week of Aug 21:

Saturday Aug 27-Statue -Sub teacher

60 sec Burpees/1 Lap

45 sec Burpees/1 Lap

30 sec Burpees/1 Lap

8 min AMRAP:

10 Squats

10 broad jump

10 Sit-ups

10 Jump Squats

1 Sprint

TABATA: supermans & Push-ups

8 min AMRAP:

10 Lateral hops

10 Plank w/ leg raise

10 Leg Lifts

10 Jump Lunges

1 Sprint

________________________

Thursday-No class Thursday Aug 25th

____________________

Tuesday Aug 23rd-Stairs

5 Rds :

20 sec Mt. Climbers

20 sec Lunges

20 sec Burpees

2 sets of stairs

Block run

8 min AMRAP 

3 sets of stairs

6 HR Push-ups

9 Leg Lifts

12 Prisoner Squats

24 lat jumps

3 Rounds:

45 sec: Planks

45 sec: Sit-ups

1 set stair hops

____________________

Monday-Staute:

4 min Laps

30 sec Squats

30 sec Planks w/ reach

30 sec (Jump) Lunges

30 sec Sit-ups

30 sec Burpees

3 min Laps

45 sec Squats

45 sec Planks w/ reach

45 sec (Jump) Lunges

45 sec Sit-ups

45 sec Burpees

2 min Laps

1 min Squats

1 min Planks w/ reach

1 min (Jump) Lunges

1 min Sit-ups

1min Burpees

TB: toe touch/supermans

if time: planks

_______________________

Week of Aug 14:

Saturday-Stairs

60 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

45 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

30 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

Tabata: superman/shoulder staps

6 min AMRAP:

1 set stairs

10 Lunges 

5 HR Push-ups

4x1min 20 sec stair hop 20 sec side plank  20 sec rest

3min amrap repeat

______________

Thursday-Stairs

Group 1- 1 min stairs

Group 2- sit ups 

switch

Group 1- 1 min stairs

Group 2-3inch worms/10 s taps

switch

Group 1 -1min stairs

Group 2-front plank

Group 1- 1 min stairs

Group 2-5 dips/5 push ups

TB: squat hold/superman

Repeat stair sequence

TB: Side taps/JR

3x1min: 20 flutter 20 RT rest

_____________________________

Tuesday

4min: 4 laps, AMRAP 10 sit ups, 10 supermans

3min: 3 laps, AMRAP 10 toe touches, 10 supermans

2min: 2 laps, AMRAP 10 leg drops, 10 supermans

1min: 1 lap, AMRAP supermans

TB: HR push ups/SL Bridge hold

5EMOM: 20 second squats/4 1/2 burpees 

3x1min on 1 min off: plank, shoulder taps, plank

TBD: side taps

________________________

Monday-Stairs

Group 1- 1 min stairs

Group 2- sit ups 

switch

Group 1- 1 min stairs

Group 2-3inch worms/10 s taps

switch

Group 1 -1min stairs

Group 2-front plank

Group 1- 1 min stairs

Group 2-5 dips/5 push ups

TB: squat hold/superman

Repeat stair sequence

TB: Side taps/JR

3x1min: 20 flutter 20 RT rest

_____________________

Week of Aug 7:

Saturday-CLASS CANCELLED TOO HOT!!!!!

___________________________

Thursday-Statue

1:30-1 lap run AMRAP push ups

rest 1min

1:30-1 lap run AMRAP leg drops

rest 1min

1:30-1 lap run AMRAP inch worms

rest 1min

1:30-1 lap run AMRAP side to side

rest 1min

1:30-1 lap run AMRAP mountain climbers

TB: side plank/SL birdge hold

4x1min: 20 sec lat jump 20 sec squat hold  20 sec rest

5EMOM: 10 L sit taps/16 Shoulder Taps

3x45 front plank

________________

Tuesday-stairs

Group 1- 1 min stairs

Group 2- sit ups 

switch

Group 1- 1 min stairs

Group 2-3inch worms/10 s taps

switch

Group 1 -1min stairs

Group 2-front plank

Group 1- 1 min stairs

Group 2-5 dips/5 push ups

TB: squat hold/superman

Repeat stair sequence

TB: Side taps/JR

3x1min: 20 flutter 20 RT rest

_______________

Monday-Statue

2rounds each-

 run 2min

  1:30min  20 mountain climbers, 7 sit ups

2rounds each-

 run 1min

 1:30min  20 JR,7 push ups

TB: leg drop down/SL bridges hold

4 rounds: 30sec on 30 off

squat jumps and broad jumps

3x1min plank

______________

Week of Aug1:

Saturday-Statue

2rounds each-

 run 2min

  1:30min  20 mountain climbers, 7 sit ups

2rounds each-

 run 1min

 1:30min  20 JR,7 push ups

TB: leg drop down/SL bridges hold

4 rounds: 30sec on 30 off

squat jumps and broad jumps

3x1min plank

_________________

Thursday-Statue

2rounds each-

 run 2min

  1:30min  20 mountain climbers, 7 sit ups

2rounds each-

 run 1min

 1:30min  20 JR,7 push ups

TB: leg drop down/SL bridges hold

4 rounds: 30sec on 30 off

squat jumps and broad jumps

3x1min plank

_______________________

Tuesdsay-Stairs

Tabata: Mountain climbers/Windshield

3Rounds:

Round 1: 4min stairs with 2 1/2 burpees bottom of each set, 45sec: plank, 45sec squat hold, 45 sec L sit taps,

           45 sec SL deadlifts

Rd2: 3 min 30sec of planks....

rd 3: 2min stairs, 20 sec...

3x1min: stair sprints/sit ups

4x30 sec side planks

__________________

Week of July 25th:

Saturday-Statue

TB: jumps/squat hold

6min

teammate 1: 1 lap

teammate 2: 12 butterfly sits up

3x1min 20sec: plank walk,  20 sec groiners, 20 sec plank walk

6min

teammate 1: 1 lap

teammate 2: 35 RT

TB: Dips/ superman 

3min: sprint/bridge hold

________________________

Thursday-Statue

3 min Laps

1 min push ups

1 min SL bridges

1 min 10 L sit touches/10 toe touches

1 min side taps

1 min Squats

1 min Mt. Climbers

4 min Laps

45 sec push ups

45 sec sl bridges

45 sec 10 l sit touches/10 toe touches

45 sec side taps

45 sec Squats

45 sec Mt. Climbers

5 min Laps

30 sec push ups

30 sec sl bridges

30 sec 10 l sit touches/10 toe touches

30 sec side taps

30 sec Squats

30 sec Mt. Climbers

3 X 45 sec: Partner Leg Throws

________________________

Tuesday-Statue

4rds: 1:15 min 1 sprint amrap sit ups

rest 45 sec

TB: v ups/push ups

8min: 10 jumps, 10 dips, 10 side to side, 10 supermans, sprint

5x 20 sec: MC/squat holds/rest

4 EMOM: 10 l sit/ 20 tt rest

____________

Monday-Statue

4 rounds:

30 sec: Squat Thrusts

30 sec: Sit-ups

1 Sprint

8 min to complete:

12 Squats

12 Dips

1 Lap

3 X 1 min: Plank, inch worm w/ push-up, plank

8 min to complete:

12 Reverse Lunges

12 Crab kicks

1 Lap

3x1min side planks

_________________

Week of July 18th:

SATURDAY-Statue

4 rounds:

30 sec: Squat Thrusts

30 sec: Sit-ups

1 Sprint

8 min to complete:

12 Squats

12 Dips

1 Lap

3 X 1 min: Plank, inch worm w/ push-up, plank

8 min to complete:

12 Reverse Lunges

12 Crab kicks

1 Lap

__________________

Thursday-Stairs

7minutes: 1 Stairs, 5 supermans, 10 BFSU, 20 S L bridges, 2 stairs 

TB: squat hold or hops/plank hold

5EMOM: 20 sec v ups/1 stairs

Teammate 1: mini block run

Teammate 2: 5 inch worms, 10 lunges, 15 L sit raises

Teammate1: run down 14th to n and back

Teammate2: same as above

3x: 20sec on 30 sec off: flutter

___________________

Tuesday- Statue

4rds: 2:30min each 

RD 1 and 3- run 1 lap then amrap 5 push ups, 10 toe touches, 10 squats

RD 2 and 4- run 2 laps then amrap 5 push ups, 10 toe touches, 10 squats

TB: alt supermans, RT

3minutes partner 1: sprint, partner 2: sit ups 

2minute rest

2minute repeat above

4EMOM: 20 sec side plank, 20 sec groiners 20 sec rest

_______________________________

Monday-Stairs

4rds: 2:30 min: amrap 1 stairs, 10 toe touches, 10 squats

TB: hops/side taps

5rds: 20 sec mountain climbers, 20 sec sit ups 20 sec res

4rds: 20 sec squat hold/20 sec rest

4EMOM: 30 sec burpees

________________

Week of July 11th:

Saturday-Statue

5rds: 20 sec plank, 20 sec jump squats, 20 sec rest

8Min- run 1 lap, max pushs ups, max v ups

1min/45sec/30sec SLDL, SL bridge, burpees

tb: SL broad jumps/SL JR

4EMOM-30 sec sit ups, 30 sec rest

__________________________

Thursday-Statue

8 min AMRAP:

1 Lap

5 Push-ups

10 wind shields

15 Squats

3 Rounds:

Run 2 min

45 sec Lunges

30 sec Sit-ups

Run 2 min

45 sec Bench Jumps/Step-ups

30 sec superman

TABATA: Dip hold/Shoulder taps

5 Rounds:

20 sec plank

20 sec Jump Squats

20 sec Rest

_______________________________

Tuesday-Stairs

3 min Stairs/20 Jump Lunges/5 Push-ups/5 Tuck Opens

2 min Stairs/20 Jump Lunges/5 Push-ups/5 Tuck Opens

1 min Stairs/20 Jump Lunges/5 Push-ups/5 Tuck Opens

3 X Rds:

1 min Mt. Climbers/lat jumps

30 sec: Plank Right

30 sec: Plank Left

Block Run

AMRAP (TBD):

10 Burpees

10 Sit-ups

10 Squats

1 set Stair Jumps

_________________________

Monday-Stairs

2 min AMRAP: Stairs

4 min AMRAP: 14 (Jump) Squats & 14 Alt Supermans

TABATA: Plank and Side Plank

2 min AMRAP: Stairs

4 min AMRAP: 14 (Jump) Lunges, 14 Leg Raises

TB: good am/hops

2 min stairs

4 min AMRAP: 14 1/2 Burpees, 14 Sit-ups

___________________________

Week of July 5th:

Saturday-Statue

3rounds: 3min run 1 lap fast 1 lap recover

2x 20 sec leg taps 20 sec squats

2:30 min rest

3rounds:

superman hold 3x 10 seconds

inchworms 3x15 seconds

reverse plank 3x20 seconds

if time: tb: jumprope/side plank

_____________________

Thursday-Stairs

Block Run-20 groiners

TB: push ups/SL bridge hold

3min stairs-5 squats at botom of each set/20 sec: side taps

2min stairs-5 squats/40 sec side taps

1min stairs-5 squats/60 sec side taps

6EMOM: squat hold 20 sec/MC 20 seconds

TB: RT/lat jumps

4x45sec side plank

______________________

Tuesday-Statue

TB: bench jumps/squat hold

8min: 

Partner 1: lap

Partner 2: 10 sit ups/10double leg drops

11 min amrap:

20 squats

15 shoulder taps

10 lunge with twist

5 squat thurst

run every 3min

TB: SLDL/SL JR

3x1min plank hold

__________________________

Week of June 27th:

Tuesday-Indoors/Rain

Workout in the church

_______

Monday-Statue

TB: bench jumps/squat hold

8min: 

Partner 1: lap

Partner 2: 10 sit ups/10double leg drops

11 min amrap:

20 squats

15 shoulder taps

10 lunge with twist

5 squat thurst

run every 3min

TB: SLDL/SL JR

3x1min plank hold

________________

Saturday-Statue

TB: bench jumps/squat hold

8min: 

Partner 1: lap

Partner 2: 10 sit ups/10double leg drops

11 min amrap:

20 squats

15 shoulder taps

10 lunge with twist

5 squat thurst

run every 3min

TB: SLDL/SL JR

3x1min plank hold

________________

Thursday-Statue

3 min AMRAP: Sit-ups for 30 sec/plank hold 30 sec

3 rounds:
3 min Running
7x10 MC 1 push ups
–Rest 1 min (as a group)

13 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Jumps/Step-ups
–Run 1 Lap every 4 min

1min squat thrusts

_____________________

Monday-Stairs

4 min: 50-40-30-20-10 Mt. Climbers & 1 Stair sprint inbt sets

TABATA: Tuck Opens/Squat hold

10 min AMRAP:
30 Shoulder taps
20 Squats
10 Sit-ups
5 HR Push-ups
1 set Stair Jumps

3x1min flutter/RT/plank

TB: split lunges/squat thrusts 

________________________

Week of June 13th: 

Saturday-Stairs

TB: hops/dips

6 min AMRAP:

3 sets stairs

5 Push-ups

25 Lunges

Groups of 2: Burpees to 40

6 min AMRAP:

3 sets of stairs

5 Jump Squats

25 Sit-ups

3x45sec plank holds

__________________________

Thursday-Staute

3 x 45 sec: Partner Leg Throws

1, 2, 4, 2, 1 Laps
w/ 20 Lunges, 10 Bridges & 5 Push-ups btwn sets

TABATA: Plank Jacks/supermans

5-10-15-10-5 reps:  Squats & tuck jumps/good mornings & Shoulder taps

if time-plank holds

_______________________

Tuesday-Stairs

5, 4, 3, 2, 1 reps: Stairs & Burpees (30 sit ups if time left over)

3 X 1 min  5 stair hops/10 good am

TABATA: Dips/front plank

AMRAP (TBD):

 5 Lunges

10 Push-ups

20 Squats

30 Plank knee-ins

3 X 1 min: BFSU sit-ups

________________

Monday-Statue

3 min AMRAP: Sit-ups

3 rounds:
3 min Running
7x10 MC 1 push ups
–Rest 1 min (as a group)

15 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Jumps/Step-ups
–Run 1 Lap every 5 min

________________________

Thursday-Statue (big pride flag on stairs)

Work with a partner:

50 Jumping Jacks

40 (Jump) Lunges

30 Burpees

20 (Jumps) Squats

Partner = Run 1 lap

TB: Pkanks jacks/SLDL

5x 1min: 20 sec MC/inch worms/tuck jumps

8 sit ups

rest 1:15 min

if time-sl bridge holds

_____________

Tuesday-Statue

7 min AMRAP:

Partner #1: 3 Burpees

Partner #2: 1 Sprint

TABATA: butt ups/groiners 

2 times: 5 min AMRAP:

12 Step-jumps

12 Sit-ups

12 Shoulder taps

1 Lap

3x30sec: push ups/JR/rotating plank/squat hold

____________________________

Monday-Stairs

Work w/ a partner 7min:

Partner #1 = 3 sets stairs

Partner #2 = Walk-out w/ a push-up

3 X 45 sec on, 15 sec rest

Prisoner squats

Stair toe taps

V-twists

–set of stairs after each rd

3 X 1 min: Planks (w/ alt leg/arm raises)

3 X 45 sec on, 15 sec rest

Reverse Lunges

Mt. Climbers

Alt v-ups

–set of stairs after each rd

______________________

Week of May 31st: (No saturday class this week)

Thursday-6/2 Statue

2rounds each-

Partner 1:  run 2min

Partner 2: 20 mountain climbers, 7 sit ups

2rounds each-

Partner 1: run 1min

Parnter 2: 20 JR,7 push ups

TB: leg drop down/SL bridges hold

4 rounds: 30sec on 30 off

squat jumps and broad jumps

3x1min plank

_____________________________

Tuesday-5/31

Stairs:

1 min on/1 min off

1 min on/50 sec off

1 min on/40 sec off

1 min on/30 sec off

1 min on/20 sec off

1 min on/10 sec off

1 min on/DONE!

4 Rounds of 30 sec each:

(Jump) Squats

Supermans

Lunges

Supermans Planks

Burpees

TB: sit up/lat jumps

Week of May 23rd:

Saturday-Statue

8min AMRAP-1 person running 1 lap

10 squats

20 S Taps

5 Broad Jumps

5 1/2 burpees

Run 2 laps/Tabata: SLDL/push up

Run 2 laps/Tabta: leg drop/side plank hold

5 rounds:

20 sec MC

20 sec lat jumps

20 sec rest

3x30 sec plank hold

______________________

Thursday-Cancelled **sorry not feeling well

______________________________

Tuesday-Statue

8 min AMRAP:

1 Lap

5 Push-ups

10 Squats

30 Mountain climbers

40 jump ropes

3 Rounds:

Run 2 min

1 min 10 good am/10 lunges

30 sec Sit-ups

Run 1 min

1 min Bench Jumps/Step-ups

30 Plank up/downs

TABATA: plank/squat hold

5 Rounds:

20 sec squat thrusters

20 sec Jump Squats

20 sec Rest

_______________________

Week of May 16th:

Thursday: Stairs

3 Rounds:

30 sec: moutain climbers

45 sec: Sit-ups

1 min: Lunges-later/split

90 sec: Stairs

Block Run, then partner push-ups: 5, 10, 15, 10, 5

TABATA: Stair Hops

20-15- 10 reps: (Jump) Squats & dips

________________________________

Tuesday-outdoors (Joke-indoors)

90sec-high knees/fast feet/burpees/lat jumps

30sec: RT

3rds:

40 sec: plank (jumps)
20 sec: HR Push-ups
40 sec: Jumping Jacks
20 sec: HR Push-ups
40 sec: Bridges
20 sec: HR Push-ups

3 min AMRAPs (complete with a partner)

1) 10 Sit-ups & Wall Holds

2) 10 tuck jumps & mountain climers

3) 10 S Taps & lunges

3x45sec leg throws

________________________________

Monday-likely indoors

1, 2, 3, 4, 5, 4, 3, 2, 1 reps: Partner Burpees

3 Rounds:
40 sec: plank (jumps)
20 sec: HR Push-ups
40 sec: Jumping Jacks
20 sec: HR Push-ups
40 sec: Bridges
20 sec: HR Push-ups

3 X 45 sec: leg drops

3 min AMRAPs (complete with a partner)
1) 10 Sit-ups & Wall Holds
2) 10 tuck jumps & running 
3) 10 S Taps & lunges

_________________________________

Week of May 9th:

SAturday-Stairs

2 min AMRAP: Stairs

4 min AMRAP: 14 (Jump) Squats &; 14 Alt Supermans

TABATA: Plank (20 sec) & Side Plank (10 sec)

2 min AMRAP: Stairs

4 min AMRAP: 14 (Jump) Lunges (L & R) & 14 L Sit Raises

Block Run

2 min AMRAP: Stairs

4 min AMRAP: 14 Burpees & 14 Sit-ups

3x30sec squat hold

___________________________________

Thursday: Statue

4 Rds:

45 sec Squats

30 sec Burpees

15 sec V-ups

1 Lap

 

TB: SL jr/leg drop

 

3x1minute: crab kick/push ups/groiners

 

4EMOM: 20 sec broad jumps/sprint

 

3x1min planks

_________________________

Tuesday: Stairs

2rounds:

2min: stairs

2min: 5 inch worm/8 burpees

1min: SL bridges

30 sec: mountain cimbers

6min AMRAP:

Partner 1: stair hops

Partner 2: HR push ups/v ups

Block run

6min AMRAP:

Partner 1: stair hops

Partner 2:  split unges/dips

TB - sit up/side taps

______________________

Monday-stairs

2 Rounds:
3 min: Stairs
2 min: 5 inch worms/10 tuck jumps
1 min: single leg bridge 5/5
30 sec: shoulder taps
6 min AMRAP:
1 set stair hops
10 HR push ups
10 Sit-ups

Block Run

6 min AMRAP:
1 set stair hops
10 (Jump) Lunges
10 dips

TABATA: Alt V-ups/side taps

_____________________

Week of May 2nd:

Saturday: statue 

8 min AMRAP:

Partner #1= 100 Jump Ropes

Partner #2= 15 Push-ups, Rest

8 min AMRAP:

Partner #1= Walking Lunges

Partner #2= 15 Sit-ups, Rest

8 min AMRAP:

Partner #1= 1 Lap

Partner #2= Plank (to failure)

TABATA: squat hold/leg drop

_________________________________

Thursday: Statue (indoors if raining)

4EMOM: 1 lap run/15 toe touches

6min amrap: 8 good am, 8 broad jumps, 8 Shoulder taps 

every minute: 6 sit ups

TB: squat hold/inch worms

3x1min: 30 sec plank 30 sec rest

6x 20 sec on 20 rest burpees, dips, lunges

3min:run 

__________________________________

Tuesday-Statue (indoors if raining)

3 Rds:

45 sec Squats

30 sec Burpees

15 sec Push-ups

1 Lap

TB:SL bridget hold/tuck jumps

3 Rds:

45 sec RT

30 sec Mt. Climbers

15 sec Jump Lunges

1 Lap

3x: 20 on 20 off: squat hold/STaps/JR

__________________________

Monday- 5/2-Satute:

4rounds: 2min

sprint 1 lap 15 squats rest

tb: broad jumps/push ups

6 EMOM:10 sit ups, 8 L Sit

tb: supermans/good am

4ounds:  2min sprint 1 lap 15 squats rest

3x1min: 20sec side planks front plank

____________________________

Week of 4/24:

Saturday-Outdoors-Statute

4rounds: 2min

sprint 1 lap 15 squats rest

tb: broad jumps/push ups

6 EMOM:10 sit ups, 8 L Sit

tb: supermans/good am

4ounds:  2min sprint 1 lap 15 squats rest

3x1min: 20sec side planks front plank

_________________________

Thursday: Likely indoors

Tabata-moutain climbers/side lunge

6EMOM-15 sit ups/3 dips

partner-2,4,6,8,10,8,6,4,2 tuck jumps/squats

6EMOM-25 seconds toe taps in plank/5 push ups

Tabata-double leg drop/squat hold

partner-1,2,3,4,5,4,3,2,1 plank extensions

3x1min-sl bridge bridget hold

 

_______________________________

Tuesday: Statue

90 sec 4 lat jump/1 burpee (add burrpee each time)/1 Lap

60 sec lat jump & Burpees/1 Lap

45 sec lat jump & Burpees/1 Lap

30 sec lat jump & Burpees/1 Lap

2 min: Sit-ups

12 min AMRAP:

12 (Jump) Squats

12 Tuck Opens

12 Jumps/Step-ups

12 Planks

–Run 1 Lap every 4 min

TABATA: Alt Jump lunges & push-ups

____________________________

Monday: Stairs

3 Rds:

45 sec Squats

30 sec Burpees

15 sec Push-ups

3 set Stairs

Block run

3 Rds:

45 sec Sit-ups

30 sec Mt. Climbers

15 sec Jump Lunges

3 set Stairs

TABATA: Supermans/side taps

_______________________________

Week of 4/18:

Saturday-Statue

3min Laps

1 min Jump Ropes

1 min Push-ups

1 min Leg to leg

1 min bridge hold

1 min Squats

1 min Mt. Climbers

4 min Laps

45 sec Jump Ropes

45 sec Push-ups

45 sec Leg to leg

45 sec bridge hold

45 sec Squats

45 sec Mt. Climbers

5 min Laps

30 sec Jump Ropes

30 sec Push-ups

30 sec Leg to leg

30 sec Bridge hold

30 sec Squats

30 sec Mt. Climbers

3 30 sec dips

_________________________ 

Tuesday-Stairs

3 min each:

3 Burpees “you go, I go” w/ partner

1 set stairs “you go, I go” w/ partner

30 Mt. Climbers “you go, I go” w/ partner

6min AMRAP:

parnter 1 Hop up stairs-3x

patner 2 (Jump) Squats (at top)

partner 1 hop

partner 2 sit ups

4x

1Min: side plank taps/superman hold /side plank taps

30 sec rest

 

TABATA: Push-ups/flutter

_________________________

Monday-Stairs

8 min AMRAP:
3 Sets of stairs
10 Push-ups
20 Lunges
30 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches 

Block run, immediately complete 50 Sit-ups

TB: supermans/SLDL

6 min AMRAPs:

10 Sumo Squats (alt facing L & R)
10 Bridges 

10 foot hop (alt left & right leg)

10 burpees

_____________________________

Week of 4/11:

Saturday-Stairs

5 min AMRAP:
3 Sets of stairs
10 Push-ups
20 Lunges
30 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches 

Block run, immediately complete 50 Sit-ups

TB: supermans/SLDL

5 min AMRAPs:

10 Sumo Squats (alt facing L & R)
10 Bridges 

10 foot hop (alt left & right leg)

5 burppes

_____________________

Thursday-Stairs

1:30 minute: 1 stairs/ rest of time: 8 sit ups/8 push ups

rest 1minute

2:30 minutes: 2 stairs/rest of time 8 sit ups/8 pushs ups

rest 1min

3:30 minutes: 3 stairs/rest of time 8 su/8pus

rest 1 min

2:30 minute: 2 stairs/ rest of time: 8 squats/8 Shoulder Taps

rest 1 minute

1:30 minutes: 1 stairs/rest of time 8 squats/8 Shoulder Taps

 

TB: SLDL/side planks

 

8min: block run/rest of time 10 lunges/10 SL bridges/10 good mornings

 

2-4-6-8-10 leg sweeps/supermans

 

___________________________

Tuesday-Thursday's outdoor workout 

statue:

1, 3, 5, 3, 1 Laps
w/ 20 Lunges twist, 10 Bridges & 5 Push-ups btwn sets

TABATA: Plank Jacks/lat jumps

3x45sec partner leg throws

5-10-15-10-5 reps:  Squats & Squat Thrusts/good mornings & Shoulder taps

2x 2 laps sprint/rest inbt

___________________________________

Week of 4/3

Update: Indoors-church

Thursday-Likely outdoors/but prepare for indoors 

statue:

1, 3, 5, 3, 1 Laps
w/ 20 Lunges twist, 10 Bridges & 5 Push-ups btwn sets

TABATA: Plank Jacks/lat jumps

3x45sec partner leg throws

5-10-15-10-5 reps:  Squats & Squat Thrusts/good mornings & Shoulder taps

2x 2 laps sprint/rest inbt

_____________________________

Tuesday-4/5 Indoor Circuit Suprise

_____________________________

Monday-

10 min AMRAP:
1 Lap
10 lunges

20 sit ups

Run 2 lap
20 Lunges
10 Sit-ups
Run 1 lap
10 Broad jumps
20 Plank up/downs
Run 2 lap
20 broad jumps
10 Plank up/downs

 

Groups of 2 or 3-

3x through

1=30 butt ups

2=side plank

1=50 high knees

2=push ups
 

TABATA: Dips/lat jumps

AMRAP (TBD):
20 sec Mt. Climbers
20 sec Jump Squats
20 sec Rest

______________________________

Week of 3/29

Saturday-Weather is on the fence, likely indoors prepare for both

If Indoors-

Compete 3 Rounds:
45 sec: (Jump) Lunges
45 sec: Push-ups
45 sec: (Jump) Squats
45 sec: Sit-ups
45 sec: tuck jumps
45 sec: Rest

 

4x

partner 1 10 plank hops

parner 2 squat hold

3x

partner 1 20 toe touches

parnter 2 squat hold 

2x

partner 1 20 shoulder taps

partner 2 squat hold

 

1 min/45 sec/30 sec: Running & Twists

 

TB: SL jumps/crab kicks 

___________________________

Thursday-

3 min AMRAP: Sit-ups

3 rounds:3 min Running 10 Burpee Push-ups–Rest 1 min (as a group)

15 min AMRAP:

10 (Jump) Squats

10 RT

10 plank up downs

10 Tuck Opens

10 lat jumps-ups–Run 1 Lap every 5 min

____________________

Tuesday-Stairs

Stairs:

1 min on/1 min off

1 min on/50 sec off

1 min on/40 sec off

1 min on/30 sec off

1 min on/20 sec off

1 min on/10 sec off

1 min on/DONE!

4 Rounds of 30 sec each:

(Jump) Squats

Supermans

Lunges

Supermans Planks

squat thursters

Block Run, immediately complete 50 Sit-ups

TB if time

__________________________

Week of 3/21

Saturday-outdoors

5 min AMRAP (each circuit):

#1: Lap, Crab Kicks & Lunges w/ rotation

(Rotate when person completes lap.)

 

3x20 sec superman hold, 10 superman

 

#2: Lap, Sit-ups & Squats

(Rotate when person completes lap.)

 

4x20sec side taps, 15 sec plank hold

#3: Lap, Push-ups & Bridges

(Rotate when person completes lap.)

 

TB: step ups/squat holds

 

3x30sec plank holds center

 

________________________

Thursday-Statue

TABATA: Bench Jumps/Step-ups

7min:

Partner #1: 1 Lap

Partner #2: 10 Sit-ups/ 10 double Leg Lifts

10 min AMRAP:

20 Squats

15 Push-ups

10 lunge with twist

5 Burpee Broad Jumps

 

4 min: Indian Run

TB: dips/sldl

__________________________

Tuesday-Stairs-outdoors

TABATA: Plank jacks/squat hold

For 12 min:

3 Burpees

6 Sets of stairs

9 Push-ups

12 Lunges

15 Alt v-ups

4x30seconds-Right left center plank, 30 sec sl bridget hold, 30 sec rest

Work w/ a partner 12min:

Partner #1: mini Block run

Partner #2: 10 Jump Squats & 10 Sit-ups & 10 shoulder taps

Rotate

___________________________________

Monday Indoors

3rounds 30 on 10 off: bike, trx pull, butt ups, db oh, step ups

TB: 4 lat jump/1 burpee ..add burpee each time

3x1minute: 15sec mountain climbers, 15sec hip taps

6EMOM-20 sec wall sit, 6 pushup, 5 tuck jumps

6x20 sec bridge/superman holds

Week of 3/14

Saturday-Indoors

4rounds:

45 sec prisoner squats

30 sec burpees

15 sec push ups

 

TB: butt kick/high knees

 

4rounds:

45 sec sit up

30 sec grioners

15 sec split lunges

 

4X30sec-knee elbow/10 buttups

_________________________

Thursday 3/17 Stairs

60 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

45 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

30 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

AMRAP: 6min

1 set stairs

5 HR Push-ups

10 Lunges (L & R)

15 Sit-ups

------

Block Run

------

AMRAP: 6min

1 set stairs

5 Burpees

10 Bridges (L & R)

15 Supermans

___________________________________

Monday/Tuesday-Class Cancelled-I have no voice :(

_____________________________________

Week of 3/7- Reminder: Thursday class ends at 745pm, No SAturday Class

Thursday- Statue

3 Rds:

1 min/45 sec/30 sec: Mt. Climbers/Bridges/Burpees

Run 1 Lap

Rest

6 min AMRAP:

Person #1 – Run 1 lap

Person #2 – 15 Step-ups– 15 Lunges w/ rotation

6 min AMRAP:

Person #1 – Run 1 lap

Person #2 – 10 HR Push-ups – 10 (Jump) Squats

3 rounds:

45 sec Sit-ups/15 sec Rest

45 sec Plank/15 sec rest

___________________________

Tuesday 3/8-Outdoors

3 min Stairs/20 Jump Lunges/10 Push-ups/5 Burpees

2 min Stairs/20 Jump Lunges/10 Push-ups/5 Burpees

1 min Stairs/20 Jump Lunges/10 Push-ups/5 Burpees

–> Stairs til group finishes

3 X 30 sec: Plank Right/Mt. Climbers/Plank Left/Mt. Climbers

20 sec squat hold inbt sets

3x45sec stair jumps/6 SLDL

tb: push ups/latjumps

3x1min stair sprint

_____________________________

Monday 3/7-indoors

4x:90sec fast feet with tuck jumps and push ups

30 sec grasshopppers

45sec rest

3min: 25 sec squat hold/10 L sit raises

30 sec: SLDL

2min: 25 sec squat hold..

30sec: SLDL

1min: 25sec..

30 sec: good morning

TB: mountain climbers/sit ups

4x45sec: SL bridge-10 and hold

3x30 squat thrusts

________________________________

Saturday-indoors

4x:90sec fast feet with squat jumps and push ups

30 sec grasshopppers

45sec rest

3min: 25 sec squat hold/10 L sit raises

30 sec: SLDL

2min: 25 sec squat hold..

30sec: SLDL

1min: 25sec..

30 sec: good morning

TB: mountain climbers/sit ups

4x45sec: SL bridge-10 and hold

_____________________________

Thursday-Indoors

4min amrap: 

10 front lunges, 10 sit ups, 10 reverse lunges, 10 tuck opens, 10 lateral lunges-every 1min=3 burpees

6EMOM: 6 pushs ups, 8 leg to leg, 

6EMOM: 20 sec run, 10 good mornings

repeat 4min amrap

TB: plank/squat hold

5x45 sec plank toe taps/Shoulder taps

______________________________________

Tuesday-Outdoors/Statue

4 min AMRAP:

10 Front Lunges

10 Sit-ups

10 Reverse Lunges

10 Tuck Opens

10 Lateral Lunges

(*Every 1 min, complete 3 burpees)

 

AMRAP: 12minutes

1 Sprint

20 Jumping Jacks

10 Squats

5 Push-ups

2 Sprints 

20 Jumping Jacks

10 Squats

5 Push-ups

3 Sprints 

20 Jumping Jacks

10 Squats

5 Push-ups…

 

4min AMRAP: same as first amrap

 

TB: plank/squat hold

 

3x1min on 1min off: 10 Staps/10 plank taps

___________________________________

Saturday-2/27

5Rounds: 30 sec SU, 30 sec JR 30 sec rest

1-2-3-4-5-4-3-2-1 Squat thrust

3-6-9-12-9-6-3 Squats

5Rounds: 20 sec plank walks, 20 sec running

TB: SLDL/side plank

4min: 10 knee to knee/2 tuck/10 sl bridge /2tuck/10 staps/2 tuck

1min hrpu

2min: circuit

1min hrpu

1min circui

1min hrpu

_________________________

Thursday-2/25

Work with a partner 3rounds:

Partner #1 = 5 Walk-outs with a push-up

Partner #2 = Jumping Jacks

 

5 Burpees/10 Sit-ups/15 Jump Squats

10 Burpees/15 Sit-ups/20 Jump Squats

15 Burpees/20 Sit-ups/25 Jump Squats

 

2 sets of 2.5 min:

Partner 1 = 30 Mt. Climbers

Partner 2 = Leg Lifts

 

TB: bridge hold/4 lat jumps 1 push ups

 

2 sets of 2.5min:

partner 1: squat hold

partner 2: 15 RT

 

3x45 sec push ups

TB: Jump rope/reverse plank

__________________________

Tuesday-2/23

4minutes: 10 bridge marching, 10 reverse curls, 6 marine push ups, 10 lat jumps

4x30 seconds: 5 hip raises/5 leg raises

2minutes: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

1 minute: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

TB: split lunges/butt ups

5EMOM: inch worms 15 seconds/8 sit ups/2 burpees

1min-partner throw, 45sec, 30 sec

TB: buttups/grasshopper

3x45 seconds push ups

____________________

Monday-2/22

4minutes: 10 bridge marching, 10 reverse curls, 6 marine push ups, 10 lat jumps

4x30 seconds: 5 hip raises/5 leg raises

2minutes: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

1 minute: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

TB: split lunges/butt ups

5EMOM: inch worms 15 seconds/8 sit ups/2 burpees

1min-partner throw, 45sec, 30 sec

TB: buttups/grasshopper

3x45 seconds push ups

_____________________________________

Saturday 2/20-Outdoor surprise

_______________________________________

Thurs-2/18

3x

90 sec fast feet/burpees

30 seconds toe touches

rest 1minute

3x 2minutes hold - 3times: 10 seconds squat hold, 10 seconds rest, 

3 x 15 seconds plank hold 10 seconds rest

TB: running/shoulder taps

3minutes: 10 frog push ups, 10 bridges, 10 dips

30 seconds: side plank r/l

2minutes: 10 frog

30 seconds: side plank r/l

1minute: 10 frog

30 seconds side plank r/l

3x30 seconds flutter kick

_________________________________

Tuesday-2/16

4minutes- 20 toe touches, 40 mountain climbers, 20 lateral jumps

1minute-amrap push ups

2minutes-20 toe, 40, mt climbers, 20 lat jumps

1minute-amrap push ups 

1minute-20 toe touches..

1minute-amrap push ups

TB: reverse lunge high knee/plank rotations

4minutes: 20 crab kicks, 40 jumping jacks, 20 squats

1minute-amrap sit ups

2minutes: 20 crab..

1minute-amrap sit ups

1minute- 20 cracbs..

1minute-amrap sit ups

TB: SLDL/L sit raises

4x30 seconds burpee 30 sec rest

______________________________________

Monday-2/15- 645am class only for the holiday!

3 rounds: 1min/45sc/30sec

bike, trx pulls, sit up with plate, 6 lat/2 half burpee, 

tb: rt/push ups hand release

5min: 20 punches, 10 reverse lunges with high knees, 8 hip raises/8 hip taps, 10 plank leg raises

1min 30 sec rest

3min

1min 30 sec rest

1min

3x1min- 10 sec squat hold 10 sec rest 30 sec rest end of minute

____________________________________________

Week of 2/8-2/13-No Saturday class this week due to space at the church. 

Monday's class schedule is 645am only due to the Holiday! Hope to see you there!

_________________________________

Thursday-2/11

Tabata-moutain climbers/side lunge

6EMOM-10 sit ups/3 dips

partner-2,4,6,8,10,8,6,4,2 tuck jumps/squats

6EMOM-25 seconds toe taps in plank/5 push ups

Tabata-double leg drop/squat hold

partner-2,4,6,8,6,4,2 plank extensions

3x1min-sl bridge bridget hold

tbd

__________________________________

Tuesday-2/9

6minutes-10 frog jumps, 10 squats, 10 shoulder taps, 10 push ups, 10 sit ups, 10 heel touches-every minute 6 supermans

TB: running/ good am

4x30 seconds- 2 lat jumps/1 squat thurster/2/2

4minutes- 10 frog/10 squats, 10...

TB: sldl/side crunch

3x30 seconds-l sit raises

2minute-10 frog...

1/2 tb: planks

2x30 seconds-inch worms

1min-frog

______________________________________

Monday-2/8

3x2minutes: 3 burpees, 6 push ups, 9 squats, 12 jumping jacks /1:30 rest

TB: LSit/tuck opens

4z30seconds-6 lat jumps/2 shoulder taps/6/4/6/6  30 sec rest

3x1minute planks (right, left, center)

6EMOM-15 sit ups/5dips

TB:running/good am

3,6,9,6,30partner plank walks

________________________________________

Week of 2/1-2/6

Saturday-2/6

3,6,9,6,3- burpee jacks with partner

TB:superman hold/sit ups

4x-30 seconds on 30 rest: 4 Squats/ 1 tuck jump/4/2 

4 rounds: 45 sec side plank, 30 sec mt climbers, 15 sec vups

3,6,9,6,3- plank walks with partner

TB: running/good mornings

3x1min front planks

________________________________________

Thursday 2/4

3,6,9,6,3- burpee jacks with partner

TB:superman hold/sit ups

4x-30 seconds on 30 rest: 4 Squats/ 1 tuck jump/4/2 

4 rounds: 45 sec side plank, 30 sec mt climbers, 15 sec vups

3,6,9,6,3- plank walks with partner

TB: running/good mornings

3x1min front planks

____________________________________________

Tuesday-2/2

4x- 30 seconds on 30 seconds rest: 10 Mt climbers/1 PU/10 climbers/2PU

6EMOM-15 second squat hold/20 lat jumps

4x- 30 seconds on 30 seconds rest: 2 v-ups/1 dip/2/2

6EMOM-8 tuck jumps/5 plank walks

TB: super man hold/SL hops

1min all out sit ups/1 rest/30 sec all out sit up/30 rest/15 SU/!5 rest

3x20 second burpee 20 sec rest

_______________________________

Monday-2/1

min all out push ups, 30 sec, 15 sec (or spiderman)

10 crab kicks/5 jump squats/9 crab kicks/5 squats

TABATA: split lunges/RT

10 toe touches/6SLDL/9TT/6SLDL

TABATA: jump rope/RT

1min all out push up/30sec/15sec

8EMOM: 10 squats/5 tuck jumps

________________________________

Week of 1/25-1/31

Thurs-1/28

1min all out push ups, 30 sec, 15 sec (or spiderman)

10 crab kicks/5 jump squats/9 crab kicks/5 squats

TABATA: split lunges/RT

10 toe touches/6SLDL/9TT/6SLDL

TABATA: jump rope/RT

1min all out push up/30sec/15sec

8EMOM: 10 squats/5 tuck jumps

____________________________________

Tuesday 1/26:

3 Rds:
90 sec Fast feet & Burpees
45 sec Reverse lunge to kick

TABATA: scissors/but ups

3 X 40 sec on, 20 sec rest
running

hamstring raises

l sit raises

4 X 45sec: 5 taps/5 hip openers

3 X 40 sec on, 20 sec rest
grasshoppers
frog jumps/hold

swim superman

___________________________________

SATURDAY! CLASS CANCELED FOR TOMORROW! ENJOY THE SNOW, BUT STAY SAFE. MONDAY CLASS IS TBD, WILL BE POSTED SUNDAY NIGHT!

EMAIL ME WITH QUESTIONS.

 

Week of 1/18-1/23

***Saturday's class will likely be canceled, but please check here and Mindbody Sunday Night.

Thursday-1/21

Ladder Work

8 min to complete:
12 atomic sit ups
6 Broad Jumps
–2 Burpees EMOM

TABATA: Crab kicks

8 min to complete:
12 Reverse Lunges/kicks
24 jumpropes 
–2 Burpees EMOM

3 X 30 seconds: planks

________________________________

Tuesday-1/19

1, 2, 3, 4, 5, 4, 3, 2, 1 reps: Partner Burpees

3 Rounds:
40 sec: plank tuck jumps
20 sec: HR Push-ups
40 sec: Jumping Jacks
20 sec: HR Push-ups
40 sec: Bridges
20 sec: HR Push-ups

3 X 45 sec: Partner Leg Throws

3 min AMRAPs (complete with a partner)
1) 10 Sit-ups & Wall Holds
2) 10 tuck jumps & running 
3) 10 S Taps & lunges

__________________________________________________

Due to MLK Holiday Monday there will just be a 6am boot camp!

Week of 1/11-1/17

Wed-1/14

TABATA: High knees & Butt kickers

4/2/1 min: 5 Prisoner Squats & 5 Diamond Push-ups & 5 skater squats

2 X 1 min: 8Plank taps/8raises

Complete for 10 min:
10 L Sits
20 courtsey lunges
10 (Atomic) Sit-ups
20 Jumping Jacks

2 X 3 min: 10 SL Deadlifts & 5 Burpees

_________________________________________

Tuesday 1/12

1 min: Squat Thrusts/Squat hold/Squats/Star Jumps
40 sec: Squat Thrusts/Squat hold/Squats/Star Jumps
20 sec: Squat Thrusts/Squat hold/Squats/Star Jumps

TABATA: Push-ups & Sit-ups

3 Rounds of 45 sec each:
Lunges
Supermans
Dips
Spiderman planks

lat jumps

TABATA: Push-ups & Sit-ups

 

_________________________________________________

Monday 1/11

8 min EMOM:
Even #s = Push-ups
Odd #s = (Jump) Lunges

TABATA: toe touches

12 min AMRAP:
30 Mt. Climbers
20 Squats
10 Sit-ups
2 SL Burpees (1 R & 1 L)

3 X 1 min: plank alt leg/arm

____________________________________________

 

Week of 1/4-1/9

 

Saturday-Meet at Studio-indoors

 

20 X 1 Burpee/2 Push-ups/3 lat jumps jumps/4 Sit-ups (= 1 rep)

10 min AMRAP:
12 Lunges
6 Supermans
12 Squats

6 V-ups

TABATA: knee/elbow & lateral hops

3 X 1 min: Partner plank w/ clap

_______________________________________

Thursday-Meet at Studio-indoors

 

3 Rounds of:
90 sec Reverse Burpees w/ a squat
1 min Plank
45 sec Sit-ups

rest 1 minute

 

TABATA: dips/twists

 

12, 10, 8, 6, 4, 2 reps: Push-ups
–Complete 20 Jump Lunges

 

10 min AMRAP:
10 Vertical Jumps
10 Leg Lifts
20 Bridges
10 Supermans
10 (Jump) Squats
10 Rotating Side planks

 

Partner Work 1-2-3-4-5-4-3-2-1 

_______________________________________________

Wednesday-

Compete 3 Rounds:
45 sec: (Jump) Lunges
45 sec: Push-ups
45 sec: (Jump) Squats
45 sec: Sit-ups
45 sec: tuck jumps
45 sec: Rest

 

4x

partner 1 10 plank hops

parner 2 squat hold

3x

partner 1 20 toe touches

parnter 2 squat hold 

2x

partner 1 20 shoulder taps

partner 2 squat hold

 

1 min/45 sec/30 sec: Running & Twists

 

TB: SL jumps/crab kicks 

______________________________________________

Tuesday-Indoors

Compete 3 Rounds:
45 sec: (Jump) Lunges
45 sec: Push-ups
45 sec: (Jump) Squats
45 sec: Sit-ups
45 sec: tuck jumps
45 sec: Rest

 

4x

partner 1 10 plank hops

parner 2 squat hold

3x

partner 1 20 toe touches

parnter 2 squat hold 

2x

partner 1 20 shoulder taps

partner 2 squat hold

 

1 min/45 sec/30 sec: Running & Twists

 

TB: SL jumps/crab kicks 

 

 

Monday

5 Rds:
20 sec Mt. Climbers
20 sec Lunges
20 sec Burpees

TABATA: Squats & Jump Squats

10 min AMRAP:
6 HR Push-ups
9 Leg Lifts
12 Prisoner Squats
24 JJs

6 min AMRAP:
10 “Burpees”
10 Side plank hits

 

Week of 12/7-12/9 LAST WEEK OF CLASSES FOR 2015. CLASSES WILL RESUME INDOORS ON JAN 4TH.

Monday-Stairs, Tuesday-Stairs, Wednesday-Statue

12/8-Stairs

60 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs
45 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs
30 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

5 min AMRAP:
1 set stairs
10 Lunges (L & R)
10 HR Push-ups

10 sU

Tabata:plank/squat hold

5 min AMRAP:
1 set stairs
10 Bridges (L & R)
10 tuck jumps

5 burpees

 

_____________________________________________

12/7-Stairs

2 Rounds:
3 min: Stairs
2 min: 5 inch worms/5 sprints
1 min: single leg bridge 5/5
30 sec: shoulder taps
6 min AMRAP:
1 set stair hops
10 (Jump) Squats
10 Sit-ups

Block Run

6 min AMRAP:
1 set stair hops
10 (Jump) Lunges
10 HR push-ups

TABATA: Alt V-ups/side taps

_______________________________________

12/3-Stairs

2 Rounds:
3 min: Stairs
2 min: 5 inch worms/5 sprints
1 min: single leg bridge 5/5
30 sec: shoulder taps
6 min AMRAP:
1 set stair hops
10 (Jump) Squats
10 Sit-ups

Block Run

6 min AMRAP:
1 set stair hops
10 (Jump) Lunges
10 HR push-ups

TABATA: Alt V-ups/side taps

________________________________________

12/2-Indoors

Tabata-lunges plate overhead/push ups

3x 30 sec burpees 30 sec rest

3x1minute plank 1 minute rest

3x 30 sec rolls 30 sec rest

2x1 minute side plank 1minute rest (per side)

Tabata-push press/rows

6min amrap-

20 sit ups, 20 shoulder taps, 20 supermans, 20 squats, 50 moutain climbers

rest 1 min

6min amrap-

50jumping jacks, 40hops   30 toe touches 20 bridges 10 chest overhead

____________________________

Tuesday 12/1-Statue

Tabata-Squats/Broad Jumps

With a partner:

6minutes:

1 run 1 lap

2 push press 

rest 1 min

6minutes

1 run 1 lap

2 chops-10 R/L

rest 1 minute

Tabata-squat hold/lateral jumps

rest 2min

6times-group run every minute 20 good mornings

3x 30 sec chest/oh 30 sec rest

 

11/30-12/5 Monday-Stairs, Tuesday-Statue, Wednesday-indoors, Thursday-Stairs, Saturday-Cancelled

_________________________________________________________

Boot Camp at Ariel's new location meets at the training studio located at 1440 N St, NW Ste. 8.

Tuesday 11/24-Stairs

30SL hops R/L, 30 hops both feet
–Block run

For 12 min:
3 rolls/ or burpees
6 Sets of stairs
9 Push-ups
12 Lunges
15 Sit-ups

30SL hops R/L, 30 hops both feet
–Block run

3 X 30 sec: Leg lifts/Stair Jump Squats/Rest

TABATA: Reverse Stair Lunges/squat hold

____________________________________________

Monday 11/23

tabata-wall sit/db OH

3x 1min bike, 1min trx, 1min burpees, 1min plank, 1min rest

3x 30 sec sit up, 30 sec rest

3x 30 sec shoulder taps, 30 sec rest

tabata-sl bridge, sl lateral hops

Week of 11/23- Monday-indoors, Tuesday-stairs, Wednesday-Statue

________________________________________

Saturday 11/21

3 x 45 sec: Partner Leg Throws

2, 4, 6, 4, 2 Laps
w/ 20 Lunges, 10 Bridges & 5 Push-ups btwn sets

TABATA: Plank Jacks

5-10-15-10-5 reps:  Squats & Squat Thrusts/good mornings & Shoulder tap

____________________________________________________

Thursday 11/19-Statue since it's wet

3 x 45 sec: Partner Leg Throws

2, 4, 6, 4, 2 Laps
w/ 20 Lunges, 10 Bridges & 5 Push-ups btwn sets

TABATA: Plank Jacks

5-10-15-10-5 reps:  Squats & Squat Thrusts/good mornings & Shoulder taps

_____________________________________

Wednesday-11/18 Stairs

15 sets of stairs
30 Squats
30 Sit-ups
Rest 3 mins

10 sets of stairs
20 Lunges
20 Push-ups
20 Leg Raises
Rest 2 min

5 sets of stairs
10 Inch worms
10 Marching Bridges
10 Plank up/downs
10 Burpees

TABATA: Supermans

_______________________________________________________

Tuesday-11/17 Statue

3 min AMRAP: Sit-ups

3 rounds:
3 min Running
7x 10 mountainclimbers, 1 push up
–Rest 1 min (as a group)

15 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Broad Jumps
–Run 1 Lap every 5 min

_______________________________________________________

Monday-Statue 11/16

3 min AMRAP: Sit-ups

3 rounds:
3 min Running
10 Burpee Push-ups
–Rest 1 min (as a group)

15 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Jumps/Step-ups
–Run 1 Lap every 5 min

___________________________________________________

Saturday-Stairs

2 min AMRAP: Stairs
4 min AMRAP: 12 (Jump) Squats & 12 Alt Supermans

TABATA: Plank (20 sec) & Side Plank (10 sec)

2 min AMRAP: Stairs
4 min AMRAP: 12 (Jump) Lunges (L & R) & 12 Leg Raises

Block Run

2 min AMRAP: Stairs
4 min AMRAP: 12 Burpees & 12 Sit-ups

_______________________________________________

Thursday-Statue

3 Rds:
1 min/45 sec/30 sec: SL DL/SL Bridges/Burpees
Run 1 Lap
Rest

6 min AMRAP:
Person #1 – Run 1 lap
Person #2 – Step-ups
Person #3 – Lunges w/ rotation

6 min AMRAP:
Person #1 – Run 1 lap
Person #2 – HR Push-ups
Person #3 – heel touches

3 rounds:
45 sec Knee to Knee/15 sec Rest
45 sec RT/15 sec rest

________________________________________________

Tuesday/Wednesday-Statue or if too rainy studio

10 min AMRAP:
1 Lap
10 lunges

20 sit ups

Run 2 lap
20 Lunges
10 Sit-ups
Run 1 lap
10 Bench Jumps/Step-ups
20 Plank up/downs
Run 2 lap
20 Bench Jumps/Step-ups
10 Plank up/downs

 

Groups of 2 or 3-

3x through

1=30 butt ups

2=side plank

1=50 high knees

2=push ups
 

TABATA: Dips

AMRAP (TBD):
20 sec Mt. Climbers
20 sec Jump Squats
20 sec Rest

______________________________________________________________

Monday-Stairs

5 min AMRAP:
3 Sets of stairs
10 Push-ups
20 Lunges
30 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches

Block run, immediately complete 50 Sit-ups

5 min AMRAPs:

10 Squats (alt facing L & R)
10 Bridges & Burpees

10 foot hop (alt left & right leg)

 

then..

10 Leg lifts

10 Jump Lunges

2 Sprints

 

Week 11/9-11/14

Monday-Stairs, Tuesday-Stairs, Wed-Statue, Thurs-Statue

_____________________________________________________________________

Saturday-11/7-Studio

4rounds of 30 seconds each-15 second transition-1minute rest end of each round

split lunges, trx pulls, biking, push press

tabata alt: superman, flutter kick

amrap: 1min on 1min rest sit ups 3x

8EMOM: 10 L sit raises, 5 push ups

3X30sec: db hold OH

__________________________________________
Tuesday 11/3/15-Meet at Studio, head to statue

       Tabata-Sit up/Single leg hop

       8 Min AMRAP- 25-20-15-10-5 supermans, bench jumps, plank with taps

       Partner Ladder Squats and good mornings

       10 min AMRAP-partner 1 run, partner 2 20climbers, 5 half burpees, 5 broad jumps

_______________________________________________________________

 Wednesday 11/4/15-Meet at studio head to stairs

4 sets stairs
20 Squats & Push-ups
4 sets stairs
15 Squats & Push-ups
4 sets stairs
10 Squats & Push-ups

3 x 45 sec: Partner Leg Throws

10-9-8…3-2-1 reps: Burpees & Sit-ups
–> Every 2 min, 1 set of stair hops

For time (TBD): Walking Lunges & Broad Jumps

___________________________________________________________________________

Thursday-11/5/15-Stairs

4 min: 50-40-30-20-10 Mt. Climbers & 1 Stair sprint inbt sets

TABATA: Tuck Opens/Squat hold

2, 4, 6, 8, 6, 4, 2 sets of Stairs w/ 10 plank raises inbt

15 AMRAP:
30 Jumping jacks
20 Squats
10 Sit-ups
5 HR Push-ups
1 set Stair Jumps

_______________________________________________________________________

 

 

 

 

 

 

Today's Boot Camp WorkOut!

 

Boot Camp at Ariel's new location meets at the training studio located at 1440 N St, NW Ste. 8.

 

week of 7/11:

Tues-Statue

4min: run

30 sec: plank

30 sec: burpees

3min: run

30 sec plank

30 sec burpee

2min run

30 sec plank

30 sec burpee

TABATA: squat hold/shoulder taps

5emom: L sit taps/10 crab kicks

____________________

Week of 6/19:

Thursday: statue

4min: run

30 sec: plank

30 sec: burpees

3min: run

30 sec plank

30 sec burpee

2min run

30 sec plank

30 sec burpee

TABATA: squat hold/shoulder taps

5emom: L sit taps/10 crab kicks

_______________

Tues-Stairs

tb: jump rope/1/2 burpees

7min: 2 stairs/8 sit ups/8 push ups/8 dips

5emom: 25 sec windshield/8 sl deadlifts 

3x2min: 3 stair hops/25 good mornings

tb: superman hold/squat hold to lunge

_________

Week of 6/12:

Thurs-statue

3x 2:30min 2 laps, 10 toe touches, 5hrpu

1min plank

tb: squat jumps/superman

5emom: lateral hops/7 sit ups

sprint relay- squat hold

2x1min flutter/leg drop

__________

Tues-Statue

Saturday-Statue

3x 2:30min 2 laps, 10 toe touches, 5hrpu

1min plank

tb: squat jumps/superman

5emom: lateral hops/7 sit ups

sprint relay- squat hold

2x1min flutter/leg drop

_________________

Week of 6/5:

Saturday-Statue

3x 2:30min 2 laps, 10 toe touches, 5hrpu

1min plank

tb: squats/superman

5emom: later hops/6 sit ups

sprint relay- squat hold

2x1min flutter/leg drop

_______________

Thursday-Stairs

3 min Laps

30 sec Squats

30 sec Planks w/ reach

30 sec (Jump) Lunges

30 sec Sit-ups

30 sec mountain climbers

2 min Laps

45 sec Squats

45 sec Planks w/ reach

45 sec (Jump) Lunges

45 sec Sit-ups

45 sec moutain climbers

1 min Laps

1 min Squats

1 min Planks w/ reach

1 min (Jump) Lunges

1 min Sit-ups

1min moutain climbers

TB: toe touch/SL bridges

_________________

Tuesday-stairs

6min: 3 stairs (8 squats end of each stairs)/20 sit ups

1min: front plank

4min-repeat

1min front plank

2min-repeat

1min front plank

tb: inch worm/add push up

6emom: 25 sec 2 tuck/4 lunges/ 3 burpees

_________________________

Week of 5/29:

Thursday-Stairs

4x 1min sprint/20 sec burpees/20 sec butt ups/20 sec v ups

rest 1min

tb: jumps/shoulder raises

7min: 2 stairs/10 sumo squats/8 push ups/6inch worms

2x45 sec partner leg drops

3min: 20sec squat hold/20 sec lunges

______________

Tuesday-stairs

3x: 2min stairs/5burpees bt stairs

30 sec tuck open, 30 sec plank 

rest 1min

tabata: squat/squat hold

6emom:25sldl/6 push ups

4min: 2 jumps up stairs/4 inch worms/30 russian twists

2x1min sit ups

__________

Tuesday-statue

4x: 2min: 2 laps/any remaining time repeat: 10 sit ups/10 split lunges

tabata: tuck open/push up

5emom: 25sec squat hold/10 shoulder taps

4min: sprint/10 supermans

3x1min plank

________________

Week of 5/16:

Saturday-stairs

4x 1min stairs/1min 5 squats/10 toe touches

tabata: plank/mountain climbers

5emom: 25sec JR/5 push ups

3min stairs/2min/1min

______________

Thurs-statue

4min: 2 laps, then 2 squats push ups superman, add 2 each time

1min: 30 sec butt up/30 sec flutter

repeat 3min, then 2min

tabata: squat hold/plank rotations

5emom: 25 sec lateral hop/6 L sit raises

3x30 sec heel touches

3min laps max

________

Tues-Stairs

2min: see below

30 sec: plank

3min: 8 single leg broad jumps/5 inch worms/2 stairs

1min: plank

4min: same as above

2min: side plank

tabata: v up/Mountain climber

6emom: 25 sec: push ups /6 tuck jumps

3min stairs

_________________________

Week of 4/27:

Thursday-Statue

7min: 1 lap/8 windshield/8 squat lunge

tb: mc jumps/shoulder taps

6min: sprint/8 lateral hops/10 lateral lunges

tb: side plank/flutter

5emom: 20 sec squat hold/6 push up

_________________

Tuesday-Statue:

6min: 1 lap/10 v ups/10 squats

tb: mc jumps/shoulder taps

6min: sprint/8 lateral hops/10 lunges

tb: side plank/flutter

5emom: 20 sec squat hold/5 push up

 

Monday likely indoors

Compete 3 Rounds:
45 sec: mountain climber jumps
45 sec: Push-ups
45 sec: (Jump) Squats
45 sec: sprinter sit ups
45 sec: tuck jumps
45 sec: Rest

 

4x

partner 1 10 plank hops

parner 2 squat hold

3x

partner 1 20 toe touches

parnter 2 squat hold 

2x

partner 1 20 shoulder taps

partner 2 squat hold

 

1 min/45 sec/30 sec: Running & Twists

 

TB: SL jumps/crab kicks 

_____________

Week of 4/17:

Thursday-Stairs

tabata: plank to knee tap/sprinter sit up

5x2 stairs/10 supermans with lat raises-1:30

6emom: 1 set hops/10 sumo squats/10 tuck opens, 2 sets hop up to 4 sets

3x1min: side plank/plank jacks/side plank

4emom: 20 sec L sit/8 hrpu

_____________

Tuesday-Statue

1min/45sec/30sec-flutter, 1 inch worm +1 push up, broad jump, 1 lap

tabata-6 lunges/+1 1/2 burpee

6emom: 25 sec single bridge hold/10 TT

5min: 10 squats, 10 RT, 1 sprint

3x1min plank

_________________

Week of 4/10:

saturday-statue

1min/45sec/30sec-flutter, 1 inch worm +1 push up, 

1 lap, broad jump

tabata-6 lunges/+1 1/2 burpee

6emom: 25 sec single bridge hold/10 TT

5min: 10 squats, 10 RT, 1 sprint

3x1min plank

________________

Thursday-

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 partner throw

_________________

Tuesday-Stairs

30sec spiderman/1min stairs

30 sec spiderman/2min stairs

30 sec spiderman/3min stairs

TB: heel touches/mountain climber jumps

5emom: 20 sec jumps/6 sumo squats

Block run/20 sit ups

4x30 marching bridges

v ups if time

______________

Monday-Statue

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 leg drop

Week of 4/3:

Saturday-Statute

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 partner throw

Thursday-Statue

30sec spiderman/2 laps

30 sec spiderman/3 laps

30 sec spiderman/4 laps

TB: heel touches/mountain climber jumps

5emom: 20 sec lateral hops/ 6 sumo squats

2x 1 lap sprint for time/20 sit ups

4x30 marching bridges

v ups if time

____________

Tuesday- Stairs

30sec spiderman/1min stairs

30 sec spiderman/2min stairs

30 sec spiderman/3min stairs

TB: heel touches/mountain climber jumps

5emom: 20 sec jumps/6 sumo squats

Block run/20 sit ups

4x30 marching bridges

v ups if time

________________________

Monday-Statue

4min: 1 sprint/12 squats

TB: squat hold/push ups

3min: 1 sprint/10 lunges

TB: plank hold/SL good mornings

2min: 1 sprint/8 sumo squats

TB: SL bridge hold/leg drops

5emom: 25 sec L sit raises/3 burpees 

_______________________

Week of 3/27:

Saturday-Statue

4min: 1 sprint/12 squats

TB: squat hold/push ups

3min: 1 sprint/10 lunges

TB: plank hold/SL good mornings

2min: 1 sprint/8 sumo squats

TB: SL bridge hold/leg drops

5emom: 25 sec L sit raises/3 burpees 

________________

Thursday-3/30 Statue

4min: 1 sprint/12 squats

TB: squat hold/push ups

3min: 1 sprint/10 lunges

TB: plank hold/SL good mornings

2min: 1 sprint/8 sumo squats

TB: SL bridge hold/leg drops

5emom: 25 sec L sit raises/3 burpees 

__________________________

Tuesday-statue unless storms/rain then indoors

3 Rounds:

50 Jump ropes

40 Sit-ups

30 Lunges

20 Rotating side planks

laps (til group finishes) (burpess if indoors)

 

6min:

10 Supermans

15 Squats

10 HR Push-ups

every minute and half: sprint

4 x 45 sec single leg bridge hold

6min

10 Dips

15 Bridge

10 Shoulder taps

every minute: 6 single leg jumps

______________________________________

Week of 3/20:

As noted the beginning of the month (and in class) there will be no classes March 20th, and 25th. A reminder to please check here the beginning of each month to see what/if any classes will be cancelled. Every class will be held April.

Tuesday: Statute if near 40s or above

3 Rounds:

50 Jumping Jacks

40 Sit-ups

30 Lunges

20 Rotating side planks

Burpees (til group finishes)

5-10- 15-10- 5 reps: Supermans, Squats &; HR Push-ups

4 x 45 sec single leg bridge hold (left side for 45, then right side for 45 that is 2 rounds etc)

5-10- 15-10- 5 reps: Dips, Bridge Plank w/ shoulder taps

________________________________________

 

Thursday: Statue if near 40s or above

5 Rds:

 

20 sec Mt. Climbers

20 sec Lunges (they can choose any option-split lunges, reverse, lateral etc)

20 sec Burpees

 

TABATA: Squats & Jump Squats

 

10 min AMRAP 

6 HR Push-ups

9 Leg Lifts

12 Prisoner Squats

24 JJs

6 min AMRAP:

Partner 1 = 6 broad jumps

Partner 2 = Side planks

_________________________________

Week of 3/13:

Saturday-

3x:

2 lap sprint

1min: 3 burpees/8 squats

tb: inch worm/plus 1 push up

9min: 10 jumps/10 butt ups/10crab touches/10 RT/10 lunges

4x45sec SL hold

2x1min max push ups

______________

Thursday-apologies for recent cancellations! I had a nasty virus and flu, but been cleared by doctors as no longer contagious! Looking forward to tonight!

Indoors!

5EMOM: 20 sec shoulder taps, 4 burpees

4min: 6 broad jumps/6 squats/6 sit ups/40MC

1min plank

2min circuit

1min plank

1min circuit

1min plank

Tabata: v ups/sumo squat hold

5emom:20 sec push ups/6 L raises

2x1min side plank

______________________

Tuesday-cancelled

Week of 3/6:

Thursday-statue

TB: burpees/squats

3 min run/ 2min: 10 leg drops/8 push ups

2 min run/2min: 10 leg drops/8 push ups

1min run/2min: 10 leg/8 push ups

5emom: 20 sec split lunges/8 tuck jumps

5min: sprint/15 sit ups/8supermans

_______________________

Tuesday-Statue (unless raining)

TB: burpees/squats

3 min run/ 2min: 10 leg drops/8 push ups

2 min run/2min: 10 leg drops/8 push ups

1min run/2min: 10 leg/8 push ups

5emom: 20 sec split lunges/8 tuck jumps

5min: sprint/15 sit ups/8supermans

_____________________

Monday-indoors

4minutes- 20 toe touches, 40 mountain climbers, 20 lateral jumps

1minute-amrap push ups

2minutes-20 toe, 40, mt climbers, 20 lat jumps

1minute-amrap push ups 

1minute-20 toe touches..

1minute-amrap push ups

TB: squat hold lunge/plank rotations

4minutes: 20 crab kicks, 40 jumping jacks, 20 squats

1minute-amrap sit ups

2minutes: 20 crab..

1minute-amrap sit ups

1minute- 20 cracbs..

1minute-amrap sit ups

___________________

Week of 2/27:

4minutes- 20 toe touches, 40 mountain climbers, 20 lateral jumps

1minute-amrap push ups

2minutes-20 toe, 40, mt climbers, 20 lat jumps

1minute-amrap push ups 

1minute-20 toe touches..

1minute-amrap push ups

TB: squat hold lunge/plank rotations

4minutes: 20 crab kicks, 40 jumping jacks, 20 squats

1minute-amrap sit ups

2minutes: 20 crab..

1minute-amrap sit ups

1minute- 20 cracbs..

1minute-amrap sit ups

TB: SLDL/burpees

Saturday-indoors

4minutes- 20 toe touches, 40 mountain climbers, 20 lateral jumps

1minute-amrap push ups

2minutes-20 toe, 40, mt climbers, 20 lat jumps

1minute-amrap push ups 

1minute-20 toe touches..

1minute-amrap push ups

TB: squat hold lunge/plank rotations

4minutes: 20 crab kicks, 40 jumping jacks, 20 squats

1minute-amrap sit ups

2minutes: 20 crab..

1minute-amrap sit ups

1minute- 20 cracbs..

1minute-amrap sit ups

TB: SLDL/burpees

_______________

Thursday-likely indoors

TB: plank walks/burpees

5emom: 20 sec Inch worms/6 push ups

6 minute amrap: 6 single lops broad jumps/10 sumo squats/6 dips/10 plank reaches

every minute 20 mc

3min: 10 sit ups/25 jump ropes

30 sec side plank per side

2min: repeat set

1min: repeat set

_______________

Tuesday-outdoors (statue) unless it rains 

8min:

Even #s = Push-ups
Odd #s = (Jump) Lunges

TABATA: toe touches/SL jump rope 

12 min AMRAP:

30 Mt. Climbers
20 Squats
10 Sit-ups
2 SL Burpees (1 R & 1 L)

3x1min planks-one arm one leg up/knees drops

Monday-indoors

4min amrap: 

10 front lunges, 10 sit ups, 10 reverse lunges, 10 tuck opens, 10 lateral lunges-every 1min=3 burpees

6EMOM: 6 pushs ups, 8 leg to leg, 

6EMOM: 20 sec run, 10 good mornings

repeat 4min amrap

TB: plank/squat hold

5x45 sec plank toe taps/Shoulder taps

_________________

Week of 2/21:

Thursday-outdoors (Statue)

Tabata: plank wit knee taps/sumo squats

4rounds: 2min: 1 lap run-remainder time: 8 pushups/8broadjumps/8single leg goodmornings

7min: 10 step ups (or jumps), sprint to stop sign, 10 single leg bridges, 30 mountain climbers

5emom: 20 sec crab kicks/3 inch worms

2x1min side plank hold

_______________

Tuesday-outdoors (stairs)

3min stairs

3min-10 butterfly sit ups, 10 lat lunges, 20 shoulder taps

2min stairs, then circuit

1min stairs then circuit

TB: stairs hops/squat hold

5emom: 20 sec l sit hold/6 push ups

3x45 russian twists

_______________

Week of 2/13:

Saturday-outdoors

4laps or 4 minutes running

2minutes 6 hr push ups, 8 squat jumps, 10 side sit ups, 12 crab kicks

3 laps

3min circuit

2 laps

4min circuit

TB: 1/2 burpee/squat hold

3x30 sec leg throw down

__________________

Thursday-indoors

4minutes: 10 bridge marching, 6 vups, 6 push ups, 10 lat jumps

4x30 seconds: 5 hip raises/5 leg raises

2minutes: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

1 minute: 10 bridge marching...

4x30 seconds: 5 hip raises/5 leg raises

TB: split lunges/butt ups

5EMOM: inch worms 15 seconds/6 sit ups/2 burpee

3x1min planks

__________

Tuesday-likely outdoors

2rounds:

2min: 1 lap run amrap sit ups

2min : 1 lap run amrap butt ups

tabata: mountain climbers/SLDL

5emom: 1 sprint/8 squats

5min: 16 shoulder taps, 8 broad jumps, 8 good mornings

every minute: 20 jump ropes

________________

Monday-Indoors

1 min: Squat Thrusts/Squat hold/Squats/inch worm
40 sec: Squat Thrusts/Squat hold/Squats/Inch worm
20 sec: Squat Thrusts/Squat hold/Squats/inch worm

TABATA: Push-ups & Sit-ups

3 Rounds of 45 sec each:
Lunges
Supermans
Dips
Spiderman planks

lat jumps

TABATA: Push-ups & Sit-ups

Week of 2/7:

Saturday-Weather on the fence, be prepared for out or indoors

4x1min: 20 sec sit ups/20 sec burpees/20 Russian Twists

TB: sldl/sl broad jumps

5min: 8 butt ups/ 4 inch worms/8 sumo squats

every 1min: 30 high knees

3min: same circuit but 40 high knees

1min: high knees

4emom: 20 sec grasshopper/15 sec squat hold

_________________

Tuesday-statue

1 lap run

Tabata: squat to lunge/side plank

1 lap run

4EMOM: 20 sec mountain climber/6 Supermans

1 lap run:

4min: 8 v ups/8 push ups/sprint

3x1min: front plank

6emom: 25 sec lunge jumps/8 shoulder taps

__________________

Saturday-indoors

4minutes- 20 toe touches, 40 mountain climbers, 20 lateral jumps

1minute-amrap push ups

2minutes-20 toe, 40, mt climbers, 20 lat jumps

1minute-amrap push ups 

1minute-20 toe touches..

1minute-amrap push ups

TB: reverse lunge high knee/plank rotations

4minutes: 20 crab kicks, 40 jumping jacks, 20 squats

1minute-amrap sit ups

2minutes: 20 crab..

1minute-amrap sit ups

1minute- 20 cracbs..

1minute-amrap sit ups

TB: SLDL/L sit raises

4x30 seconds burpee 30 sec rest

_________________

Thursday-Indoor

Tabata: Russian Twist/mountain climbers

5EMOM: 25 sec lateral hop/6 hand release push ups

4min: 20 on 20 off burpees

Partner squat jump/good am 2-4-6-8-10-8-6-4-2

4x45 seconds SLBH

3x45 seconds BFSU

__________

Tuesday-outdoor

Tabata: burpees/butterfly sit ups

5EMOM: 25 sec broad jumps run back/6 push ups

3x 1min 20 sec SLDL/20 sec high knees/20 sec SLDL

5min: 8 tuck opens, 8 jump squats, 8 plank rotations, every minute 20 mountain climbers

TB: squat position to lunge (or squat hold)/crab kicks

1min plank or sit ups

Monday-Indoors

Saturday-Indoors

Tabata-moutain climbers/side lunge

6EMOM-10 sit ups/3 dips

partner-2,4,6,8,10,8,6,4,2 tuck jumps/squats

6EMOM-25 seconds toe taps in plank/5 push ups

Tabata-double leg drop/squat hold

partner-2,4,6,8,6,4,2 plank extensions

4x45 sec-sl bridge bridge hold

__________________________

Thursday-indoors

3rounds:

90 seconds-fast feet/burpees/squats/push up

4x30 on 15 off: squat hold/plank donkey kick

TB: shoulder taps/SLBH

6emom: 25 sec RT/SLJR 25

4min: 10 lunges/5 push ups/10

1min bfsu

_____________________

Tuesday-indoors

3rounds:

90 seconds-fast feet with squats and push ups

2rd: 30 sec on 15 off: (saw) lunges/squat hold

rest 45sec

TB: inch worm reach/SLBH

6emom: 25 sec flutter kick/25 jump-ropes

4minutes: 10 supermans, 10 Shoulder taps, 10 sL deadlifts (every minute: 20 mountain climbers) 

1min all out sit ups

_______________

Monday-Indoors

TB: 3 lat/3 tuck/squat hold

2 rounds of 45 seconds on/15 off:

leg kicks/SLB

then ... flutter/plank-one limb up

6emom: 20 sec: inch worms/7 squats

5min: 8 lateral lunge, 16 toe touches, 8 push ups every minute 3 1/2 burpees

3x45 sec side taps

_________________

Week of 1/17:

Thursday-Outdoors-Statue

6minutes: EMOM sprint/5 push ups

TB: mountain climbers/sit ups

4x 2minutes: 1 lap/10 squats/10broad jumps

3x45 sec plank

4min: 20 sec l sit taps/4 burpees

1minute: v ups

________________

Tuesday-Outdoors (if not raining)

Run 3min/30 sec Vups/30 sec squats/8 push ups

Run 2min/30 sec v ups/30 sec squats/8 push ups

Run 1 min/30 sec v ups/30 sec squats/8 push ups

Tb: single leg Bridge hold/lat jumps

6min: 10 lateral lunges/10 shoulder taps/10 toe touches/1 sprint

every minute: 20 jump-ropes 

4EMOM: 30 seconds side plank  /4 burpees

__________

Week of 1/9:

 Thursday-Outdoors-Statue

4rounds: 1min 30 sec:

1 lap/max sit ups

rest 45sec

TB: shoulder taps/SL jump rope

5EMOM: 2 sprint/5 squats

2x1min front planks

5min: 10 jumps, 10 SLDL, 3 inch worms (3 burpees on minute) 

_____________

Tuesday-Indoors!

Compete 3 Rounds:

45 sec: (Jump) Lunges

45 sec: Push-ups

45 sec: (Jump) Squats

45 sec: sit ups (butterfly)

45 sec: Burpees

45 sec: Rest

TABATA: SL bridge hold/tuck jumps

6emom: 25 sec: mountain climbers/6 l sit raises

if time left: side plank holds

_____________

Monday-Indoors!

6emom: 20 sec inch worms/8 squats

TB: 3 lat/3tuck/squat hold

3x1min run/push ups/sit ups

30sec: superman

2x1min plank hold

5min: 8 broad jumps, 16 toe touches, 8 bridges (every 1 min 3 squat thrusts)

4emom: l sit raises 20 sec/8 crab kicks

________________

Week of 1/3:

Saturday-Indoors

6emom: 20 sec inch worms/8 squats

TB: 3 lat/3tuck/squat hold

3x1min run/push ups/sit ups

30sec: superman

2x1min plank hold

5min: 8 broad jumps, 16 toe touches, 8 bridges (every 1 min 3 squat thrusts)

4emom: l sit raises 20 sec/8 crab kicks

________________

Thursday-Indoors

TB: 3 lat/3 tuck/squat hold

2 rounds of 45 seconds on/15 off:

leg kicks/SLB

then ... flutter/plank-one limb up

6emom: 20 sec: inch worms/7 squats

5min: 8 broad jumps, 16 toe touches, 8 push ups every minute 3 1/2 burpees

3x45 sec side taps

_______________________

Tuesday-likely indoors unless rain stops by midday

3x 1 min fast feet with squats/side plank 45 sec

5emom: 20 sec push ups/10 good mornings

TB: lateral hops/mountain climbers

4x30 sec on 15 off: 10 crab kicks/burpees for remainder of time

5min: 10 lunges, 8 shoulder taps, 6 supermans, 4dips, 2 tuck jumps

3x45sec russian twists

___________________

December-OUTDOORS UNLESS OTHERWISE NOTED:

Week of Dec 19th: Classes remaining for the year 19th and 20th, possibly 31st!

Tuesday-Weather on the bubble..prepare for outdoor or indoors

If outdoors-statue

5 Rds:

20 sec Mt. Climbers

20 sec Lunges

20 sec Burpees

2 Laps

3 Rounds:

45 sec Planks/ 15 sec Rest

45 sec: Sit-ups/15 sec Rest

8-10 min AMRAP:

1 Lap

3 HR Push-ups

6 Leg Lifts

9 Prisoner Squats

18 JJs

___________________________

Monday- Indoors

4x 1.5minute fast feet tuck jump/push up or squat combo

1min plank

TB: SLDL/crab kicks

6emom-20 sec M. Climbers/6 sit ups

TB: run/squat hold

side planks if time

_________________

Week of Dec 12:

Thursday-Indoors

4x 1.5minute fast feet tuck jump/push up or squat combo

1min plank

TB: SLDL/crab kicks

6emom-20 sec M. Climbers/6 sit ups

TB: run/squat hold

side planks if time

_______________

Tuesday-Stairs

3 min Stairs/30 sec Jump Lunges/20 sec Push-ups/5 Tuck Opens

2 min Stairs/30 sec  Jump Lunges/20 sec Push-ups/5 Tuck Opens

1 min Stairs/30 sec Jump Lunges/20 sec Push-ups/5 Tuck Opens

3 X Rds:

1 min Mt. Climbers

30 sec: Plank Right

30 sec: Plank Left

TB: SL jumps/side taps

AMRAP (TBD):

5 1/2 burpees

10 Sit-ups

10 Squats

1 set Stair Jumps

___________________

Monday-Statue

Even #s = 40 sec Push-ups
Odd #s = 40 sec (Jump) Lunges

TABATA: toe touches/flutter

4 rounds 30 sec each:

Squat thrust

Squat hold

Superman

SL jumps

Shoulder Taps

Bridge hold-SL

5emom-lat jump 20 sec/3 SLDL

______________

Week of Dec 4:

Saturday-indoors

3rounds: 45 sec

Jump lunges

Push ups

Jumps squats

Sit ups

Tuck jumps

4emom: 20 sec plank hops/ 20 sec squat hold

3emom: Toe touch/squat hold

2emom: shoulder taps/ squat hold

TBL Sl jump/crab

1min/45sec/30 sec twist/fast feet

______________

Thursday-Statue-If temps drop fast before class than indoors

2x3min amrap

Partner #1: 3 Burpees

Partner #2: 1 Sprint

TABATA: Spiderman Planks/squats

10 min AMRAP:

8 Step-jumps

8 Strict sit-ups

8 Shoulder taps

1 Lap

5emom-20 sec JR/8 lunge jumps

_________________

Tuesday-INDOORS-meet at studio first!

8 min EMOM:
Even #s = 40 sec Push-ups
Odd #s = 40 sec (Jump) Lunges

TABATA: toe touches/flutter

4 rounds 30 sec each:

Squat thrust

Squat hold

Superman

SL jumps

Shoulder Taps

Bridge hold-SL

5emom-lat jump 20 sec/3 SLDL

_______________

Monday-Statue

3 min AMRAP: Sit-ups for 30 sec/plank hold 30 sec

3 rounds:
3 min Running
7x10 MC 1 push ups
–Rest 1 min (as a group)

13 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Jumps/Step-ups
–Run 1 Lap every 4 min

1min squat thrusts

---------------------------

Week of Nov 28th:

Saturday-Statute

3 min AMRAP: Sit-ups for 30 sec/plank hold 30 sec

3 rounds:
3 min Running
7x10 MC 1 push ups
–Rest 1 min (as a group)

13 min AMRAP:
10 (Jump) Squats

10 RT

10 plank up downs
10 Tuck Opens
10 Jumps/Step-ups
–Run 1 Lap every 4 min

1min squat thrusts

___________

Thursday-Statue

15 second SLB taps/squat hold/2burpees 20 mountain climbers

1 lap sprint

30 second each

2 lap sprint for time

45 second of each

3 lap sprint

1min of each

4 lap sprint

TB: v ups/l sit taps

5EMOM: 20 sec s taps/6 sit ups

planks

___________________

Tuesday-Statue (or indoors if rainy)

3 Rds:

45 sec Squats

30 sec jumprope 

15 sec Push-ups

1 Lap

TB: inchworms/SLDL

3 Rds:

45 sec Sit-ups

30 sec Mt. Climbers

15 sec Jump Lunges

1 Lap

3 X 1 min: plank

_________________

Monday-Stairs

3, 6, 9, 6, 3 reps: Burpees, ‘you go, I go’ w/ a partner

10 min EMOM:

Odd #s = Stairs

Even #s = Sit-ups

Block run, then 25 push ups

tb: sldl/side plank

7min AMRAP:

1 set Stairs

5 dips

10 Lunges

20 Mt. Climbers

________________

Week of Nov 21st:

Thursday-No Class, Happy Thanksgiving!

______________

Tuesday-Stairs

3, 6, 9, 6, 3 reps: Burpees, ‘you go, I go’ w/ a partner

10 min EMOM:

Odd #s = Stairs

Even #s = Sit-ups

Block run, then 25 push ups

tb: sldl/side plank

7min AMRAP:

1 set Stairs

5 dips

10 Lunges

20 Mt. Climbers

____________

Monday-Stairs

__________

Week of Nov 14th:

Saturday-Stairs

3, 6, 9, 6, 3 reps: Burpees, ‘you go, I go’ w/ a partner

10 min EMOM:

Odd #s = Stairs

Even #s = Sit-ups

Block run, then 25 push ups

tb: sldl/side plank

7min AMRAP:

1 set Stairs

5 dips

10 Lunges

20 Mt. Climbers

_____________

Tuesday-Stairs

60 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

45 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

30 sec Mt. Climbers/30 sec Jump Squats/2 min Stairs

AMRAP: 6min

1 set stairs

5 Push-ups

10 Lunges 

15 Sit-ups

TB: squat holds/shoulder taps

AMRAP: 6min

1 set stairs

5 Broad jumps

10 Bridges 

15 Supermans

__________

Monday-Statue

____________

Week of Nov 5th:

Sat-stairs

3min: 1 stairs/10 sit ups

2min: 1 stairs/8 windshield

1min: plank rotations 

2min: 1 stairs/8 windshields

1min: 1 stairs/10 sit ups

tb: push ups/lat jumps

6min: stairs hops/10 squats/8good am/6 dips

3min: side planks 20 on 10 off

____________

Tuesday-Stairs

3min: 1 stairs/10 sit ups

2min: 1 stairs/8 windshield

1min: plank rotations 

2min: 1 stairs/8 windshields

1min: 1 stairs/10 sit ups

tb: push ups/lat jumps

6min: stairs hops/10 squats/8good am/6 dips

3min: side planks 20 on 10 off 

______________

Saturday-Nov 5th:

3 min AMRAP:

Partner #1: 3 Burpees

Partner #2: 1 Sprint

rest

3 min AMRAP:

Partner #1: 3 push ups

Partner #2: 1 Sprint

TABATA: squat hold/lat jumps

8 min AMRAP:

8 Step-jumps/broadjumps 

8 Strict sit-ups

8 Shoulder taps

1 Laps

5emom: 20 sec bridges/8 L sit

___________

Week of Oct 31st:

Thursday-Stairs

6 min AMRAP:

2 sets of Stairs

14 (Jump) Squats

14 Alt Supermans

TABATA: Side Planks

6 min AMRAP:

2 sets of Stairs

14 (Jump) Lunges 

14 tuck opens

6 min AMRAP:

2 sets of Stairs

7 1/2 Burpees

14 Sit-ups

_____________________

Tuesday-Statue

8minutes: 1 lap/20 MC/20 S taps/20 Squats

TB: v ups/push ups

5emom: sprint/10 sit ups

4x 20 sec inch worm reach, 20 sec toe touch, 20 sec lat jumps

5minutes: with rest: plank holds

___________ 

Week of Oct 22nd!

Saturday-Stairs

5 Rds:

20 sec HR push ups

20 sec Lunges

20 sec JR

2 sets of stairs

Block run

6 min AMRAP:

1 stairs

6 dips

9 Leg Lifts

12 Prisoner Squats

24 JJs

3 Rounds:

45 sec: Planks

45 sec: Sit-ups

1 set stair hops

3x20 on 20 off STap

____________________

Thursday-Statue

6 min AMRAP: 1min rest at 3min mark

Partner #1: 3 Burpees

Partner #2: 1 Sprint

TABATA: Spiderman Planks/SLBH

9min AMRAP:

8 tuck jumps

8 Strict sit-ups

8 Shoulder taps

1 Laps

5emom: 20 sec l sit/6 push ups

3x20 on 20 off front planks

______________

Tuesday-Stairs

2min stairs/30 sec push ups

1min stairs/45 sec push ups

30 sec stairs/1 1min push ups

30 sec stairs/1min sit ups BF

1min stairs/45 sec sit ups BF

2min stairs/30 sec sit ups BF

TB: squat hold/shoulder taps

7min: 10 lunges, 8 dips, 6 broad jumps, 4 1/2 burpee, 2 stair hops

planks

____________________

Monday: stairs

3 min Stairs

1 min Jumping jacks

1 min Plank w/ reach

1 min Lunges

1 min Sit-ups

1 min Squats

3 min Stairs

45 sec Jumping jacks

45 sec Plank w/ reach

45 sec Lunges

45 sec Sit-ups

45 sec Squats

 

3 min Stairs

30 sec Jumping jacks

30 sec Plank w/ reach

30 sec Lunges

30 sec Sit-ups

30 sec Squats

 

TB: dips (use stair step or reverse plank)/squat hold

__________________

Saturday:

3 min: 3 laps run/amrap with remaining time push ups
2min: 2 laps run/amrap with remaining time mountain climbers
1min: 1 lap run/amrap with remaining time v ups

TB: squat hold/half burpees


7min amrap:
5 broad jumps
10 reverse lunges (in total- not per leg)
15 shoulder taps (in total)
20 jumping jacks
sprint to stop sign and back

3x1minute plank hold 1 minute rest inbt

3x1 lap sprint on the top of each 1:30 seconds (if time)

_______________

Week of Oct 17th:

Tuesday-Statue 

5min: 1 lap/15 sit ups repeat

rest around 1min 30sec

4 EMOM: 20 secs mountain climbers/8 plank jacks 

3min: 1 lap/15 sit up

2min: 20 squat hold/20 sec rest

1min: sit ups 

TB: inch worms in place/bridge hold 

3x35seconds: Single leg deadlifts

_________________________

Thursday-Stairs

3 min Stairs

1 min Jumping jacks

1 min Plank w/ reach

1 min Lunges

1 min Sit-ups

1 min Squats

3 min Stairs

45 sec Jumping jacks

45 sec Plank w/ reach

45 sec Lunges

45 sec Sit-ups

45 sec Squats

 

3 min Stairs

30 sec Jumping jacks

30 sec Plank w/ reach

30 sec Lunges

30 sec Sit-ups

30 sec Squats

 

TB: dips (use stair step or reverse plank)/squat hold

 

_____________________

Week of Oct 10th:

Tuesday-Stairs

2 min AMRAP: Stairs 

4 min AMRAP: 12 (Jump) Squats & 12 Alt Supermans 

 

TABATA: Plank/Side plank

2 min AMRAP: Stairs
4 min AMRAP: 12 (Jump) Lunges (L & R= 1 rep) & 12 Leg Raises

TABATA: SL bridge hold/jumprope 

2 min AMRAP: Stairs
4 min AMRAP: 12 Burpees & 12 Sit-ups

_______________________________

Thursday-Statue

3 min: 3 laps run/amrap with remaining time push ups
2min: 2 laps run/amrap with remaining time mountain climbers
1min: 1 lap run/amrap with remaining time v ups

TB: squat hold/half burpees


7min amrap:
5 broad jumps
10 reverse lunges (in total- not per leg)
15 shoulder taps (in total)
20 jumping jacks
sprint to stop sign and back

3x1minute plank hold 1 minute rest inbt

3x1 lap sprint on the top of each 1:30 seconds (if time)

________________________

Week of Oct 3:

Thursday-Stairs

6minutes: 1 stairs, 2 push ups, 1 stairs 4 push ups (push ups go up by 2)

TB: plank jacks/squat hold

block run

6minutes: 3 dips, 6 lunges, 9 leg raises, 2mini stair hops

death by sit ups-start at 15 in a minute, add 5 sit ups each minute (complete 20 minute 2, 30 minute 3 etc until out)

TB: Shoulder taps/SL bridge hold 

___________

Tuesday-Statue

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

2x45sec plank if time

_______________

Monday-Statue

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 partner throw

__________________

Saturday-Statue

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 partner throw

_______________________

Thursday-Statue

5x1 lap 1:30 amrap sit ups/push ups (30 sec rest)

TB: 10 mountain climbers/1 squat (add squat each time)

6min: 10 vups, 12, bridges, 14 split lunges-sprint

5EMOM: 20 sec superman, 8 plank jacks

3x45 SLDL/good am

3x30 partner throw

The burden of never trying is heavier than a dumbbell will ever be!

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