PRIVATE

TRAINING

PRIVATE TRAINING PROGRAM

JAN 25 - JAN 31:

MONDAY

“Fire and Ice”

  1. 5 X DB Complex:

    • RDL

    • Bent-Over Row

    • Tricep Extension

    • Bicep Curl

    • Overhead Press

    • Front Squat

  2. 5 X Sit-up + Russian Twist

EMOM Timer: Every 1:00 for 24:00

 

TUESDAY

“HIIT Hard”

  1. Single Unders

  2. Crawl-out

  3. Jump Squat

  4. Broad Jump + Shuffle Back

  5. KB Swing

  6. Single Arm DB Snatch

Tabata Timer: 8 Rounds/:20 Work/:10 Rest/

6 Sets/1 Rest

Total Timer: 28:00

 

WEDNESDAY

“This Is Sparta!”

  • 30 Sit-ups

  • 30 Plank Hip Dips

  • 30 Hollow Body Rocks

  • 30 Russian Twist

  • 30 Single Leg Raise + Reach

  • 30 Sit-ups

  • 30 Plank Hip Dips

  • 30 Hollow Body Rocks

  • 30 Russian Twist

  • 30 Single Leg Raise + Reach

For Time timer: 28:00 time cap

 

THURSDAY

“Dance Party”

  • 5 Banded Leg Raises

  • 6 Lunges

  • 7 Hip Thrust

  • 8 Back Squats

AMRAP Timer: 30 minutes

 

FRIDAY

“Hard HIIT”

  1. High Knees

  2. Shoulder Tap + Plank Up-Downs

  3. Pop Squats

  4. Slam Ball

  5. Single Arm DB Press Jack

  6. Burpees

Tabata Timer: 8 Rounds/:20 Work/:10 Rest/

6 Sets/1 Rest

Total Timer: 28:00

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 WASHINTON PRIVATE

TRAINING PROGRAMING