FIT - Week of 2-28-2022
MONDAY
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
(15 min) or 4 times through:
10 DB Push Press
10 Box Dips
10 Cal Bike
10 Ring Rows
10 KB Squats
​
Rounds 1 & 3 @ 50% Effort
Rounds 2 & 4 @ 75% Effort
Balance
​
10 Barbell Good Mornings
10 Hallow Rock to Superman on Bar
10 SL Ball Bounces (ea)
10m Tippy Toe Walking & Heel Walking
TUESDAY
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
​
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.
​
​
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
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
​
Reverse Crunches
Table Top Small Crunch
Forearm Plank – Battle Ram
Bird Dog – Arms and Legs
Program #1
(15 mins)
​
3 Rounds - 10 of Each
KB Deadlift
Russian KB swings
Weighted Box Step Up
--Rest 2 Min--
3 Rounds – 10 of Each
​
Plate Ground to Overhead
Single arm DB snatch ( 5 each arm)
DB Thrusters
​
*Go as fast as you safely can.
Each 3 Rounds are designed to be sprints.
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)
THURSDAY
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 -
​
Penguins
T’s and Y’s
Sidelying Hip Circles
Sidelying Hip Side Kicks
Program #1
4 Rounds
40” work - 20” rest
​
Rower or Bikeor Cardio
TRX Rowsor Bent Over Rows
Bench Overs
DB Floor Press
Goblet Squats
​
*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
​
Front Neck Stretch
SA Rig Crawls (hold for 20”)
Sleeper Stretch (not past 45) w/band
Hamstring Stretch (3 way)
FRIDAY
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
​
Crunch Elbow Cross to Knee
Dead Bug – Opp Hand to Knee
SL Low Boat Hold
Table top Hold - Hundred
Program #1
5 Rds
​
100m Farmers Carry (or 1 min carry)
10 KB Deadlifts
10 TRX Rows
10 Pushups
10 Squats
​
You will feel your grip tested on this workout. Try not to set down weights during farmers carry.
Balance
​
5 Copenhagen Side-plank (ea)
Banded wrist roll ups
BOSU ball SL hold (30” each side)
SA KB Turkish roll hold (30” each)
SATURDAY
Warm-up – 6 mins
300m run/row/20 Cal Bike
then
​
2 rounds:
10 air squats
10 knee ups
10 SL KB deadlifts
10 KB Swings
then
​
1 Round:
Sampson Stretch
Spiderman
Toy Soldier
PVC Twist
​
​
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
​
Find a good pace during the 7 mins and keep moving.
Balance
​
​