Washington
Programming

Jul 19 - Jul 25

WORKOUT #1

“2-Piece Spicy”

Warm-up

  • 3 Rounds

    • 4 Standing Hip Gate Openers

    • 4 Leg Swings (front & back)

    • 4 Leg Sweeps (side to side)

    • 4 PVC or Banded Pass-Throughs

    • 4 Scapula Push-ups

    • 4 Banded/Light Weight Floor Press

 

Strength

  • 5:00 AM|G|RAP (as many GREAT reps as possible)

    • Push-ups

 

Workout

  1. 25 Romanian Deadlifts

  2. 20 Weighted Lunges

  3. 15 Front Squats

  4. 10 Standing Lateral Hip & Glute Raises (each side)

  5. 05 Burpees

  6. Rest

EMOM Timer: Every 1:00 for 24:00

 

Extra Credit Options
  • Increase rep by 5-10

  • Remove rest minute

  • Add an additional round

 

WORKOUT #2

“Combo #2”

Warm-up

  • 4 Rounds

    • 3 Shoulder CARs

    • 3 Scapula CARs

    • 3 Ankle CARs (best with shoes off)

    • 3 World’s Greatest Stretch

 

Cardio

  • 6:00 AMRAP

    • Single Unders or Jumping Jacks

After,

  • 1 Round of the workout using light weights focusing on form and flow

 

Workout

  • 4 RDL into Bent-Over Row

  • 4 Thruster

  • 4 Sit-up into 3 Russian Twists

AMRAP Timer: 20:00

 

Extra Credit Options
  • Increase AMRAP time 25-30:00

  • Add “4 Side-Plank Dips” to each round

 

WORKOUT #3

“In These Street- Part 2”

Warm-up

  • 3 Rounds

  • 4 90/90 Hip Opener

  • 4 Glute Bridges

  • 4 Scoops

  • 4 Calf Raises

  • 4 Butt Kicks

  • 4 High Knees

  • 4 Air Squats

 

 

Cardio

  • 6:00 Jog

 

 

Workout

6 Rounds

  • 1:40/2:00 500 Meter Row

  • 2/1 Burpee(s) for every second over​

Perform any burpees after each round or at the end

 

 

Extra Credit Options

  • Increase milage to 4 miles

  • Increase cap time to 45-50:00

 

WORKOUT #4

“Dueces”

Warm-up

  • 3 Rounds

    • 4 Around The World

    • 4 High Knee Pulls

    • 4 Cobra to Pike

    • 4 Reach & Rotation

 

Cardio

  • 2:00 Push Jacks

  • 2:00 Air Squats

  • 2:00 Side & Front Raise

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

Total Time: 7:30

 

Workout

Rep Scheme: Starting at 2 and increasing by 2

  • Bicep Curls

  • Single-Arm Kickbacks or Dips

  • Halos

  • High-Jump Drill

  • Strict Weighted Sit-ups

AMRAP Timer: 20:00

 

Extra Credit Options
  • Increase AMRAP time

  • Ascend by 3-5 each round

  • Allow TRAINER’S CHOICE

 

WORKOUT #5

“What’s Better Than One-Hundred?

Two-Hundred.”

Warm-up

  • 4 Rounds

    • 4 Knee-bent windshield wipers

    • 4 Deadbugs

    • 4 Bird-dogs

    • 4 Half-kneeling hip-flexor stretch with reach-over

    • 4 Cat and Cow

Strength

  • 10:00 AM|G|RAP (as many GREAT reps as possible)

    • BB Deadlifts

Workout

  • 200 Core Reps of your choice

    • Every 2 minutes, starting at 0:00, perform 20 mountain climbers

EMOM Timer: Every 2:00 “death by”

 

Extra Credit Options
  • Increase total reps

  • Add weights if possible

  • Decrease split time to 1:00 or 1:30