Workout of the Day

Monday, March 30th 2020

Warm Up
20 Sec High Knees
20 sec Butt Kicks
20 Toy Soldiers/Leg Swings
10 Air Squats (slow)
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
5 Pushups
5 V Ups
10 Glute Bridges

“The Longest Mile”
4 Rounds for Time
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-Ups
100 meter Run
10 Sit-Ups
100 meter Run

Saturday, March 28th 2020

Warm Up
20 sec High Knees
20 sec Butt Kicks
20 Leg Swings/Toy Soldiers
10 Squats
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
10 Glute Bridges

Workout
“Tic Tac Go”

AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
*Continue to add (10) squats per round

Running Alternatives:
25 Double Unders + 25 Mountain Climbers
100 Single Unders + 25 Mountain Climbers

Friday, March 27th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Jump Rope Pass Through’s/Shoulder Circles
5 Inch Worms
10 Cossack Squats
10 Jump Squats
5 DB Deadlifts (each side)
5 DB Shrugs (each side)
5 DB Hang Cleans (each side)
5 DB Push Press (each side)
5 DB Push Jerks (each side)

“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
1 min Rest between rounds

Notes: Use weighted backpack

Thursday, March 26th 2020

“VERY IMPORTANT”
WE ARE RUNNING TODAY

Please Download the App “FOOTPATH”
or an App that you can use to Map out a run route.
You’ll need to figure out a 200m run route for todays workout.
100m out 100m back

Warm Up
20 sec High Knees
20 sec Butt Kicks
20 Toy Soldiers/Leg Swings
20 Lunges
20 sec Down Dog
20 sec Up Dog
20 Sec Runner’s Lunge (per side)
10 Glute Bridges

Workout
5X E2MO2M
200m Run/50 Mountain Climbers

Rest 5 min

“AMRAP Reverse Annie”
12 min AMRAP
10-20-30-40-50…+10 each round
Double Unders
Sit Ups

Wednesday, March 25th 2020

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Jump Rope Pass Through’s/
Shoulder Circles
5 Inch Worms
10 Cossack Squats
10 Jump Squats
5 DB Deadlifts (each side)
5 DB Shrugs (each side)
5 DB Hang Cleans (each side)
5 DB Push Press (each side)
5 DB Push Jerks (each side)

“Spice Girl”
For Time: 25 Min Time Cap
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats

Tuesday, March 24th 2020

30 Day Core Challenge
25 Situps

“Tabata Something Else”
8 Rounds, 20 sec work, 10 sec rest
TABATA Pull-Ups
Rest 2 min
TABATA Hollow Hold
Rest 2 min
TABATA Pushups
Rest 2 min
TABATA Situps
Rest 2 min
TABATA Squats

Use Back Pack or weighted Bent over Rows for Pull up Tabata

Monday, March 23rd 2020

Jill

HOME WORKOUT
Virtual Training Starts TODAY!

Warm Up
20 Jumping Jacks/Mountain Climbers
20 Jump Rope Pass Through’s/
Shoulder Circles
10 Good Mornings
10 Air Squats (slow)
Hold Downward Dog 20 sec
Hold Upward Dog 20sec
Hold Childs Pose 20 sec
Runner’s Lunge (20sec per side)
5 Pushups
5 V Ups
5 Glute Bridges

Home Workout (w/equip)
Every 4 min x 5 Rounds (20 min)
20 Single KB Overhead Lunges
(10 per arm)
15 Russian KB Swings
10 Burpees

OR

Home Workout (no equip)
Every 4 minutes x 5 rounds (20 min)
20 Overhead Backpack Lunges
15 Backpack Swings
10 Burpees (Backpack Optional)

Friday, March 20th 2020

Community = Friendship, Love, Support, Understanding, and most of all FAMILY!!

EQUIPMENT VERSION
AMRAP 8:
2 Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2 min

EQUIPMENT VERSION
AMRAP 8:
2 Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round

NO EQUIPMENT VERSION
AMRAP 8:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round

Rest 2 min

NO EQUIPMENT VERSION
AMRAP 8:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round

Thursday, March 19th 2020

Backpack Fun”
5 Rounds for Time
10 Backpack Squats
10 Backpack Pushups
10 Backpack Russian Twists
10 Backpack Upright Rows

Rx+
8 Rounds for Time
10 Backpack Squats
10 Backpack Pushups
10 Backpack Russian Twists
10 Backpack Upright Rows