August 2020

Monday:  Pull

2 sets, 15 reps each:

banded wide row

swimmers with flutter kicks

3 sets, 10 reps each:

inverted row

face pulls

wide grip lat pull down

one arm banded row

reverse fly

barbell curl

Core & Cardio ladder:

5 sets - 20, 16, 12, 8, 4 reps each exercise

dumbbell cross jabs (sitting)

alternating single arm rows

crab toe touch

burpees

full moon

pull ups

wall mountain climbers

jump squats

Tuesday:  Metcon

2 sets

10/leg walking lunges

5 inch worm walk out

21 minute EMOM (45/15)

3 rounds of:

box jump

woman maker

alternating lateral lunge with overhead press

spider push up (w/ plate)

alternating forward reverse lunges (w/ weight)

roll up

rest

bleep test

20/10 x 4

plank up/down

side plank knee to elbow

gliding mountain climber

anti-resistance band hold

twister

Wednesday:  Legs

2 sets, 15 each

bridge lift

body weight squats

ab roller

3 sets, 10 reps each

squat

deadlift

bulgarian split squat w/ single leg deadlift 

weighted wall sit (60s)

lateral lunge

3 sets, 15 reps

glute raise

plie squat

sky divers

Thursday:  HIIT

2 sets, 10 each

band side bend stretch

v hold with row

3 sets, 6,4,2 reps each (hold each for 8-10 seconds)

curl up

side bridge

banded bird dog

30/15 x 4

skaters

plank jack up downs

tuck jumps

mountain climbers

lunge jumps

lateral jump burpees

toe taps

donkey kicks

60s ladder up/60s ladder down

side shuffle, burpee, long jump x 2

Friday:  Push

2 sets, 15 each

push ups

banded bird dog

side plank crunch

3 sets, 10 reps each

plyometric push up

rope press down

2 minute jump rope

3 sets

10 bench press

8 tricep push up with kickback

2 minutes jump rope

3 sets, 10 reps each

landmine one arm barbell press

skull crusher

2 minutes jump rope

shoulder gauntlet:

5 sets, 15, 12, 10, 8, 6

lateral raise

front raise

reverse flye (pinkies out)

shoulder press

 upright row

Saturday:  Run/Sprints