October 6-12, 2019

GOALS & RECIPES

WORKOUT #1

WORKOUT #2

WORKOUT #3

Crushed It

AMRAP means as many rounds as possible. In this workout, start with the first superset and perform as many rounds as possible with the indicated reps in a 4minute time period. After completing the 4 minute set, allow 1 minute rest and then repeat the same set for a second round of 4 minutes. Try to complete more rounds in your second 4minute set than your first. After completing 2 rounds of 4minutes on the first set, move onto set number 2 and complete the same pattern.

4min AMRAP (x2) Workout

1A- Side lunge reach and overhead press (6ea)

1B- High plank fly (6ea)

1C- Jump rope (50)

2A- Squat and overhead press (10)

2B- 1/2 Turkish get-up (5ea)

2C- Jump rope alternating feet (50)

3A- Stagger jump squat (10ea)

3B- Plank to push-up (10ea)

3C- Bicycle crunch (10ea)

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1A- 6reps ea

SIDE LUNGE REACH OVERHEAD PRESS

TIPS:

Lunge to the side and reach hands toward foot hinging from hips, return to top pressing weights overhead.

1B- 6reps ea

HIGH PLANK FLY

TIPS:

Hold the top of a push-up and raise your weight out to the side. Use light weights. Split reps between each side.

1C- 50reps

JUMP ROPE

TIPS:

Just get after it…

2A- 10reps

SQUAT AND OVERHEAD PRESS

TIPS:

Squat and then press weights overhead when returning to standing.

2B- 5reps ea

1/2 TURKISH GET-UP

TIPS:

Perform a sit-up and hip bridge posting off one arm with the other arm holding weight overhead.

2C- 50reps

JUMP ROPE ALT FEET

TIPS:

If you can jump rope easily, try double unders…

3A- 10reps ea

STAGGERED JUMP SQUAT

TIPS:

Stagger your feet slightly with feet hip width apart. Jump up and down alternating feet in front.

3B- 10reps ea

PLANK TO PUSH-UP

TIPS:

Keep back flat and move from elbows to hands.

3C- 10reps ea

BICYCLE CRUNCH

TIPS:

Rotate opposite shoulder and elbow toward opposite knee.