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

Warm Up

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.

Stretch/Foam Roll 10 minutes

unnamed.jpg

Workout #2

Warm up

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

Stretch/Foam Roll 10 minutes

 

Past Workouts

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