July 2018 Plan
Warm Up: for all the workouts please allow yourself 6 minutes to warm up!
Watch the video here for your warm Up
+ AT-HOME ASSESSMENT
Every month, at the end of the month, you will complete the AT-HOME Assessment. This is assessment is to challenge you. For this workout, it is known as a CHIPPER, meaning you have to “chip” away at all 100 before moving on to 90, then 80, and so on! So you will want to ROCK out, in AWESOME form, all your squats, then tackle the sit-ups and so on! YES you can!
Every month your goals will change;
- at first your goal should be to complete the workout
- once you can successfully complete the entire workout in the time allowed, your next goal is to complete it without any modifications (push-ups)
- once you can successfully complete the entire workout without modifications in the time allowed, your next goal is to use weight OR add heavier weight
For this workout, get your weights and water ready, press START and GET IT!!!!!!!
AT-HOME ASSESSMENT; TIME CAP OF 35 MINUTES
100 SQUATS
80 LUNGES (alternating, 40 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
TOTAL BODY: 1
*You are completing these for time! On the Hang Cleans, see Video, you are doing 8 on EACH side!*
10 Rounds
8: Hang Clean Press + OH Lunge (R & L)
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TOTAL BODY: 2
*30 seconds on and 30 seconds rest, you are trying to get as many reps as possible IN those 30 seconds!*
30/30: 6 Rounds
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AMRAP: 1
*you will do these segments for 2 ROUNDS! Give yourself 2 minutes rest in between each 7 minute AMRAP. The goal is to try to MATCH your first time through!*
7 minutes
10: DB Front Squats + Lunge (10 total, 5 lunges each side)
(2 minutes rest)
7 minutes
20 sec: Plank
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AMRAP: 2
*you will do these segments for 2 ROUNDS! Give yourself 2 minutes rest in between each 7 minute AMRAP. The goal is to try to MATCH your first time through!*
7 minutes
(2 minutes rest)
7 minutes
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UPPER BODY: 1
*You will complete 4 rounds below, then rock out a 10 min AMRAP of the 3 movements for as many times as you can in 10 mins!
4 Rounds
MINUTE 4: Front/Side Lat Raises
MINUTE 6: REST!
10 min AMRAP
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UPPER BODY: 2
EMOM: 6x
(1 minute rest)
EMOM: 6x
30 seconds: DB Renegade Rows (if too hard on wrists, do DB Back Row)
(1 minute rest)
EMOM: 6x
10 minute AMRAP:
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LOWER BODY: 1
*you will be doing one movement for a various amount of reps for 6 rounds, so for Deadlift, it’s every minute on the minute for 6 rounds, doing 12 reps for the first 3 rounds, then 10 reps, so up your weights!*
12.12.12.10.10.10
15.15.15.10.10.10
10.10.10.10.10.10.
4x for Time
20: Bulgarian Split Squats (10 e/side)
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LEGS: 2
*Every Minute on the Minute you are doing each movement!*
EMOM: 5x
EMOM: 5x
20: Jump Lunges & 10: Jump Squats
EMOM: 5x
For Time:
100: DB Step- Ups (50 e/leg)
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PLYO/CORE
*5 rounds; 30seconds on of work/30 seconds of rest- record your reps after each round!
Min 1: Plank Hop Thrus
Min 2: Butterfly Sit-Ups
Min 3: Jump Squats
Min 4: DB Cleans
Min 5: Jump Lunges
Min 6: DB Push Press
Min 7: REST!
+ No Equipment, No Excuse!
This workout is FANTASTIC if you are traveling for work or vacation and are not able to pack one more thing in your suitcase! This workout is using ONLY your body weight!
You are going as HARD and FAST as possible within those 40 seconds, you are getting 20 seconds of rest to complement each exercise!
NOTE:
On the Lunges, whatever feels best, complete standing forward lunges or reverse lunges!
On the tricep dips, start with your legs STRAIGHT and as your muscles fatigue, bend your knees
40/20: 3 Rounds (no extra rounds for rest)
- Burpee
- Wall-Sit
- Hand Release Push-Ups
- Tricep Dips
- Alternating Reverse or Forward Lunges
- Butterfly Sit-Ups
- Blast Off Push-Ups
- R- Side Plank Hip Drop
- Squat
- Burpee Hop Over
- L-Side Plank Hip Drop