Washington
Programming

Aug 02 - Aug 08

WORKOUT #1

“Huggies Pull-ups”

Warm-up
  • 4 Rounds

    • 3 Shoulder CARs

    • 3 Banded Reverse Flies

    • 3 Scap Push-ups

    • 3 Reach and Rotation

 

Strength
  • 12:00 AM|G|RAP​

    • Single-Arm Bent-Over Row OR

    • BB Bent-Over Row from the floor

 

Workout
  1. Regade Row

  2. Hollow Body Holds

  3. Mountain Climbers

  4. Hollow Body Rocks

Tabata Timer: 4 Rounds/:20 Work/:10 Rest/

6 Sets/1:00 Rest

Total Time: 16:00

 

Extra Credit Options
  • N/A

 

WORKOUT #2

“Big Ben”

Warm-up
  • 4 Rounds

    • 3 Cat and Cow

    • 3 Glute Bridge

    • 3x3 Calf Raise Drill

    • 3 Scap CARs

 

Strength
  • 5:00 AMRAP

    • Single-Side DB/KB Farmer Carry (left)

  • 5:00 AMRAP

    • Single-Side DB/KB Farmer Carry (right)

 

Workout

500 Sit-ups (accumulative between parters)

  • One partner is performing sit-ups

  • One partner is one rower working on form

  • If you need a break, skip sit-ups during your term

    • Every one must row every round

EMOM Timer: Every 2:00 “death by”

 

Extra Credit Options
  • N/A

 

WORKOUT #3

“Push It Real Good”

Warm-up
  • 4 Rounds

    • 3 Jumping Jacks

    • 3 Leg Swings

    • 3 Leg Sweeps

    • 3 Scoops (each side)

    • 3 x 4/3/1 Squat Drill w/ Light KB

 

Strength
  • 15:00 AMRAP

    • DB Front Squats(Max Reps) 

 

Workout
  • 10 Rounds

    • 00:30 Run

    • 10 Lunges

    • 5 Push-ups

For Timer: 25:00 time cap

 

Extra Credit Options
  • N/A

 

WORKOUT #4

“Gotta Accessorize”

Warm-up
  • 4 Rounds

    • 3 World’s Greatest Stretch

    • 3 Supinated Knee-Bent Windshield Wipers

    • 3 Glute Bridge with Single-Leg Kickout 

 

Cardio
  • 1 Mile Run OR 2000 Meter Row

 

Workout
  • 5 Toe Elevated Calf Raises (weighted if possible)

  • 5 Banded/Cable Anti-Resistance Walk-outs (both sides)

  • 5 Banded/Cable Lateral Hip Raises (both sides)

  • 5 Box Step-Downs (both sides

  • 5 B-Stance RDLs (both sides)

AMRAP Timer: 30:00

 

Extra Credit Options
  • N/A

 

WORKOUT #5

“Mayhem”

Warm-up
  • 3 Rounds

    • 4 Bird-Dogs

    • 4 Dead-Bugs

    • 4 Plank-to-Pike

    • 4 Staning High-Knee Hugs

    • 4 Jumping Jacks

 

Strength
  • 6:00 AMRAP

    • DB Complex (Light/Mid Weight)

      • Hinge

      • Bent-Over Row

      • Side Raise

      • Front Raise

      • Curl

      • Arnold Press

 

Workout
  • 30 Burpee Box-Overs

  • 400 Meter Run or 800 Row

  • 20 Burpee Box-Overs

For Time Timer: 30:00 time cap

 

Extra Credit Options

  • N/A