Renee's Training Programming

Jun 21 - Jun 27

MONDAY

“Heavy Weight Champ”

Warm-up
  • 4 Rounds

    • 2 Neck CARs

    • 2 Shoulder CARs

    • 2 Advanced Knee-Bent Windshield Wipers

    • 2 Seated Torso Twist Stretch

    • 2 Light Weight Halo

 

Strength
  • Max Supinated Bicep Curls

  • Max Tight Overhead Press

  • Max Reverse Flies

AMRAP Timer: 2:00/:30 Rest/2:00/:30 Rest/2:00

Total Timer: 7:00

 

Workout
  • Single Unders

  • Weighted Halo

  • Slam Balls

Tabata Timer: 6 Rounds/:30 Work/:15 Rest/

4 Sets/1:00 Rest

Total Time: 20:00

 

Extra Credit Options
  • Increase “Sets” to 5 or 6

  • Increase “Work” to :45-1:00

  • Decrease “1:00 Rest” to “:30-:45”

 

WEDNESDAY“Filthy 50”

Warm-up
  • 3 Rounds

    • 4 World’s Great Stretch

    • 4 Kneeling Hip CARs

    • 4 90/90 Hip Openers

 

Cardio
  • 1 Mile Run

 

Workout
  1. 50 Front Squats

  2. 50 RDLs

  3. 50 Glute Bridges

  4. 50 Banded Standing Hip-Raises

  5. 50 Lunges

For Time Timer: 25:00 time cap

 

Extra Credit Options
  • Increase reps to 60-80

  • Decrease time tap

    • 20 burpee penalty for missing time cap

 

FRIDAY“Iron Man”

Warm-up
  • 4 Rounds

    • 3 Wrist Warm-ups

    • 3 Cat and Cow

    • 3 Scap CARs on all 4s

    • 3 Cobra

 

Strength
  • 5:00 Max Push-ups

 

Workout
  1. 12 Weighted Strict Sit-ups

  2. 12 Weighted Toe-Touches

  3. 12 Weighted Russian Twist

  4. 12 Weighted Alternating Single-Leg V-ups

  5. Rest

EMOM Timer: Every 1:00 for 25:00

 

Extra Credit Options
  • Increase Reps to 14-20

  • Remove “Rest” minute

  • Increase total time to 30:00