Genius Training Programming

Jul 26 - Aug 01

TUESDAY

“One-Hundred”

Warm-up

  • 100 Elliptical Calories

 

Strength

  • 10:00 DB Bench Press

    • Increase weight every 20 reps​

 

Workout

  • 100 Leg Press

  • 100 Curl and Press

  • 100 Jumping Jacks

 

Extra Credit Options
  • 4:00 Stairmaster Level 4

 

WEDNESDAY

“10 x 10”

Warm-up

  • 10:00 Stairmaster on level 2

Strength

  • 10:00 AM|G|RAP DB Bent Over Row

    • 10 x 10 reps​

Workout

10 Rounds

  • 10 Abductors

  • 10 Adductors

  • 10 Weight Squat

  • 10 Romanian Deadlift​

 

Extra Credit Options

  • 10:00 Treadmill Intervals

 

THURSDAY

“1 Last Day”

Warm-up

  • 1 Mile Jog

Strength

  • 10:00 AM|G|RAP Leg Curls

 

Workout

Starting at 1 and increasing by 1 each round

  • 5 Tricep Dips

  • 6 Halos

  • 7 Step-ups

  • 8 Snatches (both sides)

AMRAP Timer: 25:00

Extra Credit Options
  • 10:00 Standing Cable Core Work