FIT
BACK SQUATS – 3 X 6 @ 80%
BULGARIAN LUNGES – 3 X 6 EACH LEG (12 TOTAL LUNGES)
BANDED LEG CURLS – 3 X 12
METABOLIC CONDITIONING- 21,15,9 OF THE FOLLOWING:
DB THRUSTERS
HOLLOW ROCKS
REST 2 MINUTES
AROUND THE WORLDS
SUPER MANS
STRETCH/COOL DOWN –
FIT LADIES
DB BENCH BENCH PRESS – 3 X 6 @80%
DB BENCH 1 MINUTE BLOW OUT – REDUCE WEIGHT AND GET AS MANY AS POSSIBLE IN 1 MINUTE
DB INCLINE CHEST FLYS – 3 X 10
BANDED PUSH UPS WITH FEET ON BENCH – 3 X 10
1 LAP AROUND BUILDING
10 X INVERTED ROWS
10 X SEE THE LIGHTS
10 X SQUAT JUMPS
10 X KB UPRIGHT ROW
STRETCH/COOL DOWN
RESULTS
DEADLIFT – 3 X 8 @ 75%
UNDERHAND BB BENT OVER ROWS – 3 X 8
DB PULLOVERS – 3 X 10
ONE ARM DB ROW – 1 SET OF AMAP WITH A HEAVIER WEIGHT (LOOKING AT 15 TO 30 REPS IN EACH HAND)
METABOLIC CONDITIONING – 20-15-10-5 REPS FOR TIME:
BOX JUMPS OR BENCH DIPS
KB SWINGS
AIR SQUATS
PLATE GROUND TO OVERHEADS
STRETCH COOL DOWN
MEDICAL BODY COMPOSITION SCANNER
EVERYONE NEEDS A COACH
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
SEATED DB SHOULDER PRESSES – 3 X 7 @75%
SUPERSET:
FRONT PLATE RAISES W/REAR DELT RAISES – 3 X 8
SIDE LATERAL RAISE DROP SET – 4 DROPS OF 10 REPS
METABOLIC CONDITIONING – 18 MINUTE AMRAP OF THE FOLLOWING:
10 X PLANK TO PUSH UPS
5 X AIR SQUAT
10 X BENCH DIPS
5 X KB SWINGS
10 X CROSS BODY MOUNTAIN CLIMBERS
2 X STAIRS (UP AND DOWN IS 1 REP) GO UP ON THE RIGHT DOWN ON THE RIGHT SIDE
STRETCH/COOL DOWN
WEIGHT LOSS
CLEANS TO HIGH PULL POSITION – 3 X 2 @ 85%
DB SNATCHES – 3 X 6 EACH SIDE
SIDE LATERAL JUMPS – (JUST LIKE SKATERS BUT AS FAR AND AS HIGH AS YOU CAN) 3 X 8 EACH LEG
METABOLIC CONDITIONING – LADDER 10 TO 1 AND 1 TO 10 OF THE FOLLOWING
LADDER #1:
DB BENCH PRESS 10 TO 1
DB EXPLOSIVE ROWS 1 TO 10
REST 2 MINUTES
LADDER #2:
DB SKULL CRUSHERS 10 TO 1
MED BALL CHEST PASSES INTO THE GROUND
STRETCH/COOL DOWN
BACK SQUATS – 3 X 8 @ 75%
DB LUNGES – 3 X 14 (7 EACH LEG) WEIGTHED
DB SIDE LUNGES – 3 X 12 (6 EACH WAY)
METABOLIC CONDITIONING- FOR TIME
50-40-30-20-10 X SIT UPS
5 -10-15-20-25 X SUMO DEADLIFT HIGH PULL WITH KB
STRETCH/COOL DOWN –
MEMORIAL DAY!!
CHOICE A: THE FULL MURPHY
1 MILE RUN – 6 LAPS AROUND THE BUILDING
100 X PULL UPS
200 X PUSH UPS
300 X AIR SQUATS
1 MILE RUN – 6 LAPS AROUND THE BUILDING
CHOICE B: THE HALF MURPHY
3 LAPS AROUND BUILDING WALKING OR RUNNING
50 X INVERTED ROWS OR PULL UPS
100 X PUSH UPS OR MODIFIED PUSH UPS
150 X AIR SQUATS
3 LAPS AROUND THE BUILDING WALKING OR RUNNING
CHOICE C: 40 MINUTE AMRAP OF THE FOLLOWING
1 X LAP AROUND THE ISLAND
5 X PUSH UPS
5 X AIR SQUATS
5 X KB BENT ROWS
5 X SIT UPS
5 X KB OVERHEAD SHOULDER PRESS
STRETCH/COOL DOWN
DEADLIFT – 3 X 10 @ 70%
DB BENT OVERS – 3 X 8 ONE DB IN EACH HAND (HANDS WILL PRONATED)
NEGATIVE PULL UPS – 3 X 5
ONE ARM DB ROW – 1 SET OF AMAP WITH A HEAVIER WEIGHT (LOOKING AT 15 TO 30 REPS IN EACH HAND)
METABOLIC CONDITIONING – FOR TIME
50 X MED BALL CLEANS
30 X SIT UPS
50 X MED BALL CLEANS
TIME PERMITTING 5 X 40 SPRINTS
STRETCH COOL DOWN
MUSCLE
EVERYONE NEEDS A COACH
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
SEATED BB SHOULDER PRESSES – 3 X 8 @70%
UPRIGHT ROWS – 3 X 8
BANDED INTERNAL/EXTERNAL ROTATIONS – 3 X 10 EACH ARM (EACH WAY)
SOUP CANS – 3 X 10
METABOLIC CONDITIONING – TABATA DAY 20 SECONDS ON 10 SECONDS OFF
TABATA #1: 7 MINUTES IN DURATION
SUMO DEADLIFT TO HIGH PULL
PLANK HOLD
REST 2 MINUTES:
TABATA #2:
MED BALL SLAMS
MT CLIMBERS
STRETCH/COOL DOWN
RESULTS
CLEANS TO HIGH PULL POSITION – 4 X 1 @ 90%
SINGLE LEG TUCK JUMPS – 3 X 5 EACH LEG
BROAD JUMPS – 3 X 6
METABOLIC CONDITIONING – 5 ROUNDS FOR TIME
BUY IN: MED BALL CHEST PASS AROUND THE BUILDING
THEN START YOUR 5 ROUNDS OF:
5 X JINGLE JANGLES
10 X PUSH UPS
10 X SUPER MANS
10 X DB SNATCHES 5 EACH ARM
TIME PERMITTING: 200 X SINGLE UNDERS
STRETCH/COOL DOWN
