Workouts of the Week


Two workouts per week will be available for you to follow while at work or off duty.  There is no recommended weight for the lift/movements, be smart about what you choose. You can always increase weight. None of the lifts are intended to go to failure. The movements with underlines have links to instructional videos. Many of the movements can be modified to accommodate all strength and ability levels. Please contact your Peer Fitness Trainer for help with movements and modification options.

Hose and medicine ball

Workout #1

5 min Warm Up

3 Rounds

1/4 run on treadmill

20 cal row

15 wall balls

5 min rest

3 Rounds, 2 min rest between rounds

20 cal Assault Bike

15 deadlifts (on the heavier side, don’t break form)

15 sit ups

Stretch/Foam Roll 10 minutes

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Workout #2

5 min Warm up

Break up however you want, suggest 5 rounds

150 air squats

100 sit ups

75 push ups

60 Dumbbell push press

40 PUllups

20 Power cleans

Stretch/Foam Roll 10 minutes

 

Past Workouts

Week 19

#1

10 min EMOM

a) 10 Dumbbell Front squats

B) 30 sec assault bike sprint

WOD

5 min

1/4 mile run

35 Kettlebell Swings

AMRAP of pushups with time remaining

3 Min Rest

5 min

1/4 Mile Run

15 power cleans

Amrap of pullups with time remaining

3 min Rest

5 Min

1/4 run

35 kettlebell swings

AMRAP of pushups with remaining time

#2

12 Min EMOM

A) 14 alternating overhead plate lunges

B) 10 knees to elbows

C) 20 alternating swim exercise

WOD

9 Min AMRAP

18 Calorie Row

12 dumbbell Push Press

6 box step ups (alternate legs)

4 min rest

9 min Amrap

15 Cal Assault Bike

12 wallballs

6 burpees


Week 18

#1

6 x 500 meter row, 1 min rest between sets


WOD

6 min AMRAP

8 Sit Ups

6 Sandbag Burpees clean and press

4 Pullups

2 Min Rest

6 min AMRAP

8 alternating Sandbag lunges

6 toes to bar or Knees to elbows

4 Sandbag Pushpress


#2

9 Min EMOM

Farmers Carry 50 yards

12 Burpees

3 Wall Walks

WOD

3 rounds

1 min Barbel Shoulder to overhead (light weight, no more than 75 lbs)

1 min med ball cleans

1 min Kettlebell swings

1 min db deadlifts

1 min Assault bike

1 min rest



Week 17

#1

14 Min AMRAP

60 Cal Row

50 Sit-ups

40 Wallballs

30 Kettlebell Swings

20 Burpees

10 deadlifts

#2

3 Rounds

4 Min to Complete

400m Run (If this takes more then 2 min shorten run)

15 Unbroken Thrusters

AMRAP Pull-ups with time remainin


Week 16

#1

10 min EMOM

A) 10 barbell bent over row

B) 10 pushups

WOD

2 Rounds

3 Min

0.12 mile run on treadmill @ 2%

16 Single arm DB Hang Clean and PUsh press (Switch arms after 8)

Burpees for remaining of 3 min

2 Min REst

3 Min

0.12 mile run on Treadmill @ 2%

16 Single arm Dumbbell Snatch

Sit ups for remaining of 3 min

#2

12 Min EmOM

A) 4 strict pull ups (3 seconds to bottom, 1 second up) use weights if you need

B) 20 seconds Dumbbell Push Press

WOD

50 Cal Row

40 KB or Dumbbell Swings

30 hollow rocks

20 Dumbbell front squats

10 pullups

20 Dumbbell front Squats

30 Hollow Rocks

40 KB or Dumbbell Swings

1/2 mile run


Week 15

#1

800 M Run

50 Sit ups

600 M Run

40 Kettlebell or Dumbbell Swings

400 M Run

30 Push ups

200 M Run

20 Pull ups

#2

Row Workout

3 x 4 min with 4 min rest between each round


WOD

5 rounds

200 m treadmill run with 3% incline

12 Wallballs

10 TRX Knee Tucks

8 Pullups

6 Barbell Power cleans with Push press


Week 14

#1

4 sets of 10 deadlifts

WOD

20 Min AMRAP

400 m Run or 0.25 on treadmill

12 sit ups

10 kettle bell or dumbbell swings

8 pull ups

6 thrusters

4 Dumbbell renegade rows with pushups (4 each arm)

#2

EMOM for 12 min Alternate Between:

A) 30 sec Right sided single arm plank

B) 30 sec Left sided single arm plank

C) 45 sec Dumbbell farmers carry


WOD

4 rounds

1 min pushups

1 min jumping alternating lunges

1 min dumbbell power cleans

1 min wall balls

Row 250 meters

1 min rest


Week 13

#1

Emom for 12 min alternate between following

A) 30 sec TRX Atomic Push-ups

b) 30 Sec TRX Reverse Flys

C) 30 Sec sit ups

WOD

15 min AMRAP

250 m Row

15 Barbell Thrusters (no weight on bar)

12 Alternating lunges

9 pull-ups

6 DB cleans

#2

treadmill Workout

3 rounds- 65% max effort for 3:00 min; 3:30 rest

4 Rounds- 75% max effort for 1:30 min; 2:30 rest

5 Rounds- 80% max effort for 45 sec; 1:30 rest

6 Rounds- 90% max effort for 20 sec; 45 sec rest

WOD

8 Rounds

20 sec- Jumping Air Squats

10 sec - Rest

20 Sec- Dumbbell Renegade Row with Push ups

10 sec- rest

20 sec- Push Press

10 sec- rest

20 Sec- Wall Balls

10 Sec REst


Week 12

#1

Bench Press 5 x 5


WOD

6 Minute Amrap

200 m Run or 0.13 on treadmill

10 dumbbell Thrusters

5 pullups

2 min rest

6 min amrap

12 deadlifts

9 bar over burpees

6 ball slams

2 min REst

6 min amrap

21 situps

15 pushups

9 wallballs

#2

A) 4 x 16 Alternating lateral dumbbell lunges

B) 4 x 16 Half kneeling shoulder press

WOD

100 wallballs

100 sit ups

100 pushups

(break up any way you’d like)

Run 1 mile


Week 11

#1

12 Min Emom

A) 10 Dumbbell Hang clean and push Press

B) 10 Burpees

C) Shuttle sprint- 10, 20 , 30 yards


WOD

4 Rounds

1 min Reverse Overhead barbell Lunges

1 min sit ups

1 min wall balls

1 min rest

#2

Every 1:30 x 8 Sets

1st-30 sec Dumbbell bench Press (4 sec Tempo to chest, 1 sec up to starting position)

2nd-30 Sec Strict Pull-ups (4 sec Tempo) (6 Max) scale to banded pullups or TRX Rows with 4 sec Tempo


WOD

1/2 mile Run

40 Air Squats

30 Kettlebell/Dumbbell Swings

50 Burpees

40 Air Squats

1/2 Mile Run


Week 10

#1

12 Min EMOM Alternate between A, B, C

A) 20 Wall Sit Side Slams

B) 15 Med Ball Rotation Throws Left side

C) 15 Med ball rotation throws Right side


WOD

18 Min AmRAP

5 Dumbbell Push Press

5 Medball Cleans

5 Sit-ups

Run .25 miles

Each Round increase each movement by 5 reps. Don’t adjust run distance.

#2

Every 1:30 for 5 Rounds

14 alternating Dumbbell thrusters


WOD

4 Rounds

1 Min dumbbell deadlifts

1 Min Strict Pull-ups (scale to jumping or banded pullups )

1 Min burpees

1 Min Kettlebell or Dumbbell swings

1 Min Rest


Week 9

#1

Every 1:30 for 5 rounds

10 “L” seated dumbbell strict press

Every 1:30 for 5 rounds

7 Sumo deadlift high pull

WOD

5 min run

1 min rest

3 rounds

15 ball slams

12 wall balls

9 burpees

1 min rest

run 5 min

#2

9 Min Emom alternated between a, b, c

A) 30 sec Left side plank with twist

B) 30 sec Right side plank with twist

C) 30 sec knees to elbow or toes to bar

Every 1:30 for 5 sets

16 overhead reverse lunges (use plates, dumbbells, or barbell)


WOD

3 Min AMRAP

5 pullups

6 burpees

7 sit ups

1 min rest

3 min AMRAP

5 power cleans

6 wallballs

7 pushups

1 min rest

3 min Amprap

5 dumbell thrusters

6 dumbbell Renegade rows (no pushups)

7 air squats

Run 0.5 miles on treadmill


Week 8

#1

18 Min EMOM Alternate between A, B, c

A) 16 Alternating Dumbbell Thrusters (8 per arm)

B) 20 Bicycle crunches

C) 50 yard Farmers Walk

WOD

4 Rounds

400 Meter Run (0.25 on treadmill)

8 Dumbbell Push Press

12 Burpees

8 Dumbbell Cleans

12 Push-ups


#2

Bench Press Every 1:30

10-8-6-10-8-6 (Second round of 10-8-6 should be heavier weight from first round)

WOD

20 min Snake (do all the movements, but instead of starting second round with lunges, go back up list of movements. So after Swings go back to wall balls)

20 walking lunge

20 sit-ups

20 pull-ups (or scale to a number that you have to rest one time)

20 dead lifts (go light)

20 wall balls

20 Kettle bell or Dumbbell Swings


Week 7

#1

5 Rounds, Resting for 3 min between Rounds (modify reps to what you think you can do)

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

#2

12 min EmOM

a)50 yard Dumbbell Farmers carry

b)15 deadlifts

WOD

4 Rounds

400 meter run

15 Barbell Push Press

12 Kettlebell or dumbbell swings

9 bar over burpees


Week 6

#1

Every 2 min for 5 sets

5 Tempo Bench press (4 sec Lower to chest, 1 sec to start POSITION)

Every 2 min for 4 sets

10 Inverted Dumbbell Row

WOD

Every 4 min for 6 sets

Run 0.13 on treadmill

10 Burpees

9 Dumbbell Cleans

8 Dumbbell lunges

Rest remaining time. Start next set at end of every 4 min


#2

3 Rounds

10 sit ups

10 toes to bar or knees to elbows

10 Reverse Corkscrews (alternate sides)


Wod

8 Rounds

20 sec- Sandbag Thrusters

10 sec - Rest

20 Sec- Dumbbell Renegade Row with Push ups

10 sec- rest

20 sec- wall balls

10 sec- rest


Week 5

#1

EMOM for 12 minutes

1st- 30 sec- R arm Dumbbell Shoulder Press

2nd- 30 sec- L arm Dumbbell Shoulder Press

3rd- 20 Sec- strict pull ups

4th- 30 sec- weighted sit-ups

WOD

5 Rounds

5 Right side Single arm Dumbbell power cleans + jerk

10 Pushups

5 Left side single arm Dumbbelll Power Cleans + jerk

10 Kettlebelll or Dumbbell swings

10 Burpees



#2

Every 2:30 for 6 Rounds

10 Dumbbell Front Squats

Wod

4 min

3 Rounds

5 pull ups

10 pushups

15 airsquats

After 3 round fast run on treadmill for remaining time

Rest 2 Minutes

4 min

3 Rounds

5 pull ups

10 Deadlifts

15 Jumping alternating lunges

After 3 round Fast run on treadmill for remaining time

2 min rest

4 min

5 pull ups

10 sit ups

15 air squats

After 3 round Fast run on treadmill for remaining time


Week 4

#1

2 Rounds

3 Min AMRAP

12 Dumbbell Push Press

6 Burpees

2 Min Rest

3 Min AMRAP

12 Wallball’s

6 Dumbbell Hang Power Clean

2 Min Rest

3 Min AMRAP

12 Lunges

6 Dead lifts

2 Min Rest

#2

ABS

3 Rounds

45 Sec Plank

30 Sec Left Med ball Rotational throw

30 Sec Right Med ball rotational throw

Wod

1 mile run

80 air squats

60 sit ups

40 push ups

20 pull ups

1/2 mile run


Week 3

#1

12 Days of Christmas

1 Sumo deadlift highpull

2 thrusters

3 power clean

4 push press

5 wallballs

6 pull ups

7 Dumbbell swings

8 burpees

9 dumbbell deadlifts

10 knees to elbow

11 walking lunges

12 front squats

Round 1- sumo deadlift

round 2- 1 sumo deadlift, 2 thrusters

Round 3- 1 sumo deadlift, 2 thrusters, 3 cleans

Round 4- 1 deadlift, 2 thrusters, 3 cleans, 4 push press

And so forth until round 12 you are doing all the movements.



#2

treadmill Workout

3 rounds- 65% max effort for 3:00 min; 3:30 rest

4 Rounds- 75% max effort for 1:30 min; 2:30 rest

5 Rounds- 80% max effort for 45 sec; 1:30 rest

6 Rounds- 90% max effort for 20 sec; 45 sec rest

C) ABS

40-30-20-10 sit ups


Week 2

#1

Sprint workout-10 rounds

5 rounds- 70% of max; 40 seconds work, 1:20 rest

5 Rounds- 90% of max; 20 seconds work, 1:30 rest

Wod

4 Rounds

10 Dumbbell Power Cleans

10 Push Press

10 Dumbbell Front Squats

10 Dumbbell Thruster

#2

Strength

10 min EMOM alternate btw A and B

A) 10 Bulgarian split squat Right

B) 10 Bulgarian split squat Left

Wod

3 Min AMAP

15 Burpees

8 Front Squats

Directly into

3 Min to complete a 400m Run

(Rest with left over time from run)

then directly into

3 Min AMRAP

15 Sit-ups

10 Dumbell Shoulder to overhead

5 Dumbell Power Clean

Directly into

3 Min to complete a 400m Run

directly into

3 Min AMAP

15 burpees

8 Front Squats

Directly into

3 Min to complete a 400m Run


Week 1

#1

8 min EMOM Alternate btw A and B

A) 16 Overhead walking lung

B) 12 unweghted barbell shoulder press (fast movement, shouldn’t take longer than 20 sec)

Wod

8 Rounds

20 sec Sandbag Thrusters

10 sec Rest

20 sec burpees

10 sec rest

20 seconds barbell inverted row

#2

Every 3:30 for 5 rounds

A) 20 Back squats (use light weight, this should never be to failure)

Wod

6 min AMRAP

12 single arm dumbbell hang power clean and jerk (switch arms after 6 reps)

9 Squat jumps

6 pull ups

3 min rest

6 min AMRAP

12 Dumbbell Dead lifts

9 sit ups

6 push ups