PRIVATE

TRAINING

PRIVATE TRAINING PROGRAM

FEB 15 - FEB 21:

MONDAY

“Jay-Z Day”

Part 1:

2 mile Run (Try to complete as much of this run with your mouth closed.)

Part 2:

Rep scheme- 21-18-15-12-9-6-3

  • Jumping Jacks

  • Push-up

  • Reverse Flies

  • Bicep Curl

  • Sit-ups

For Time Time: 30:00

 

WEDNESDAY

“Chadwick Boseman Day”

Part 1:

2 mile Run (Easy Pace. Try to complete w/out walking)

Part 2:

  • 100 Single Unders

  • 80 Romanian Deadlifts

  • 100 Single Unders

  • 60 Sit-ups

  • 100 Single Unders

  • 40 Front Squats

  • 100 Single Unders

  • 20 Burpees (No Jump)

  • 100 Single Unders

For Time Timer: 30:00

 

FRIDAY

“Freedom Friday”

Part 1:

2 mile Run (Tempo Run)

Part 2:

EMOM 30

Pick Your WOD from the following list:

  • Thruster

  • Deadlift + High-Pull

  • Hang Power Snatch

  • Crab-Hold + Toe-Touch

  • Burpees

  • Hiccups

  • Crawl-out

  • Crawl-out + Push-up

  • Sit-up + OH Press

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 RENEE'S PRIVATE

TRAINING PROGRAMING

PRIVATE

TRAINING

PRIVATE TRAINING PROGRAM

MAR 01 - MAR 07:

MONDAY

“The Bacon”

  • 100 Single-Unders

  • 90 Shoulder Taps (each side)

  • 80 Supine Ankle Taps (each side)

  • 70 RDLs

  • 60 Sit-ups

  • 50 Back Squats

  • 40 Slam Balls

  • 30 Curl and Press

  • 20 Renegade Rows (each side)

  • 10 Devil’s Presses

  • 20 Renegade Rows (each side)

  • 30 Curl and Press

  • 40 Slam Balls

  • 50 Air Squats

  • 60 Sit-ups

  • 70 RDLs

  • 80 Supine Ankle Taps (each side)

  • 90 Shoulder Taps (each side)

  • 100 Single-Unders

For Time Timer: 40:00 time cap

 

WEDNESDAY

“The Lettuce”

Part 1:

Rep Scheme: 8, 10, 12, 14

  1. Suitcase Sit-up

  2. Prone Toe Taps

  3. Forward Reaching Crunch

  4. Straight Leg Windshield Wiper

  5. Bicycle Crunches

EMOM timer: Every 1:00 for 20:00

 

Part 2:

  1. 10 Single Unders

  2. 20 Single Unders

  3. 30 Single Unders

  4. 40 Single Unders

  5. 50 Single Unders

  6. 60 Single Unders

  7. 70 Single Unders

  8. 80 Single Unders

  9. 90 Single Unders

  10. 100 Single Unders

EMOM timer: Every 1:00 for 10:00 x 2

 

FRIDAY

“The Bottom Bun”

  • ​5K Run (3.1 mile)

    • Max Sit-ups with remaining time​

AMRAP Timer: 40:00

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