Current Workouts

Phase A.4 (Begins: 10/17 & Ends: 11/21)


WEEK 1

Workout #115 - #120

Begins: 10/17

Ends: 10/24

WK #115

PRIMARY: TABATA

Secondary: Legs

Take a Peek

Warm-Up: Sprint Pickups

Circuit #1: DB Deadlift (light #)

Buy-in: Jump Rope

Tabata #1: Walking Lunges (light #) & Alt Front Lunges

Tabata #2: Alternate Side Lunges (light #) & Skaters

Tabata #3: Burpees (bodyweight)

Tabata #4: Thrusters (light #) & Jump SQ

Cash-out: Jump Rope

Completed on: 10/18

Total Time: 30 minutes

Notes: Quick & Easy

WK #116

PRIMARY: SHOULDERS

Secondary: Metabolic

Take a Peek

Warm-Up: Sprint Pickups

Primer: DB Overhead Press & DB Bent-Over Row (light #)

Set A: BB Shoulder Press (mod #) & Plate Front Raise (mod #)

Set B: DB Lateral Raise (mod #) & DB Rear Delt Fly (mod #)

Set C: BB Clean & Press (heavy #) & BB Upright Row (mod #)

Set D: DB Push Press (light #) & DB Squat Thruster (light #)

Finisher: BB Complex (light #)

Completed on: 10/19 (Tonya) 10/21 (Angie)

Total Time: 45 mins (Tonya & Angie)

Notes: Quick & Easy

WK #117

PRIMARY: CARDIO

Secondary: Active Recovery

Take a Peek

Warm-Up: Sprint Pickups

AMRAP #1: 10 minutes w/ jog (1 min) and sprint (10 secs)

AMRAP #1: 10 minutes w/ jog (1 min) and fast walk (1 min)

Finisher: Sprint Pickups

Completed on:

Total Time:

Notes:

WK #118

PRIMARY: BACK & BICEPS

Secondary: Cardio

Take a Peek

Warm-Up: Battlerope

Primer: DB Deadlift (light #) & DB Upright Row (light #)

Set A: BB Deadlift (heavy #)

Set B: BB Upright Row (mod #)

Set C: DB One-Arm Bentover Row

Set D: SB Curtsy Lunge w/ Hammer Curl & Bodyweight Push-up w/shoulder tap & DB Hammer Curl w/ Overhead Press (light #)

Completed on: 10/23

Total Time: 45 minutes

Notes: Quick & Easy

WK #119

PRIMARY: LEGS

Secondary: Metabolic

Take a Peek

Warm-Up: Sprint Pickups

Primer: Goblet SQ & 1 / 4 Jump SQ & Box Jumps & Mtn Climbers

Set A: BB Back SQ (heavy #)

Set B: BB Front SQ (mod #)

Set C: BB Alt Front Lunge (mod #)

Set D: Medicine Ball Toss & Walking Lunges & Air Squats & Kettlebell Swing + Goblet SQ + Jump SQ

Completed on: 10/24

Total Time: 1:20 minutes

Notes: Changed the finisher to a 15 AMRAP. Very sore legs!

WK #120

Completed on:

Total Time:

Notes:

Other Workouts

WEEK 2

Workout #121 - #126

Begins: 10/24

Ends: 10/31

WEEK 3

Workout #127 - #132

Begins: 11/01

Ends: 11/07

WEEK 4

Workout #133 - #137

Begins: 11/08

Ends: 11/14

WEEK 5

Workout #138 - #142

Begins: 11/14

Ends: 11/21