September 22-28, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

The Woopin’

This workout is all about building strength and aerobic capacity. Start the timer for five minutes to begin the workout. Perform as many rounds of exercise 1A and 1B as possible in 5-minutes. After completing set 1, move into set 2 and do the same. Five-minutes of as many rounds of the A and B exercise as you can complete. Each set in the workout alternates between strength drills and aerobic drills.

Shred & Tread 5min AMRAP Workout

1A- 1 arm snatch (6each)

1B- Drop step lunge and reach (6each)

2A- Jump rope (100)

2B- Side shuffle 3 step (5)

3A- Superman push-up (10)

3B- Sumo squat (15)

4A- Square drill center split corner (20)

4B- Burpee (8)

5A- Deadlift curl press (12)

5B- Plank to push-up (8each)

6A- Wide mountain climber (30each)

6B- Russian twist (20each)

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1A- 6reps ea

1 ARM SNATCH

TIPS:

Keeping back flat, use your legs to explosively drive the weight from the floor to overhead. To modify, perofrm squats.

1B- 6reps ea

DROP STEP LUNGE AND REACH

TIPS:

Opening your hips and stepping backward lunge down and reach toward foot.

2A- 100reps

JUMP ROPE

TIPS:

Just get after it…

2B- 5reps

SIDE SHUFFLE 3 STEPS

TIPS:

Stay low and shuffle side to side in whatever amount of space you have in your workout area.

3A- 15reps

SUMO SQUAT

TIPS:

Spread your feet wide and squat up and down with feet tracking over your toes.

3B- 10reps

SUPERMAN PUSH-UP

TIPS:

Perform a push-up with core engaged. At the bottom of the push-up lift your arms and legs into the air before going back up.

4A- 20reps

SQUARE DRILL CENTER SPLIT CORNERS

TIPS:

Alternate feet together and feet split apart toward opposite directions.

4B- 8reps

BURPEE

TIPS:

To modify the burpee, perform without push-up at bottom or without the jump.

5A- 12reps

DEADLIFT CURL & PRESS

TIPS:

Keep back flat hinging from hips, curl and press weights overhead at top.

5B- 8reps ea

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

6A- 30reps ea

WIDE MOUNTAIN CLIMBER

TIPS:

From the top of a push-up position, Alternate running pattern with your front foot coming wide outside your hands.

6B- 20reps ea

RUSSIAN TWIST

TIPS:

Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.