November 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
SweatASStic Baseline
*For time, complete the following 2 movements in ANY order you want! Goal is to beat it the next time. This will be programmed throughout the year!*
300: Body Weight Squats
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TOTAL BODY: 2
*Every minute on the minute you are doing AS MANY REPS as possible!!! Enjoy the rest!*
3 Rounds
MINUTE 3: DB Snatches (alt hands)
MINUTE 4: Front/Side Lat Raises
MINUTE 7: REST!
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AMRAP: 1
*30 minute AMRAP; complete the moves/reps in order for as many rounds for 30 minutes*
10: DB Hang Cleans
10: DB Thrusters
100 Jump Ropes or 200m Sprint/Row
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AMRAP: 2
*You have three 9 min AMRAPs, the reps go UP with each series! Try to take as LITTLE of rest, as possible!
9 min AMRAP
*2 mins off*
9 min AMRAP
6: DB Swings
6: DB Front Squat
6: DB Renegade Row
*2 mins off*
9 min AMRAP
9: DB Swings
9: DB Front Squat
9: DB Renegade Row
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LEGS: 1
E2MOM: 10x
*Every 2 Minutes On the Minute for 10 rounds, complete both moves (heavy set)*
For time, complete the following moves/set using your heavy set of weights:
100 Jump Ropes or 200m Sprint/Row
100 Jump Ropes or 200m Sprint/Row
100 Jump Ropes or 200m Sprint/Row
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LEGS: 2
*Complete 3 rounds, lunges HAVE to be broken up since they are the MAIN focus for your leg day, chose heavier weights and finish!*
3 Rounds
100: Farmers Hold Lunges (weights held at side)
*30 seconds rest*
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UPPER BODY: 1
*this is a ladder, you will do 5 reps of each movement, then 30 seconds of swings, then 10 reps of each movement with 30 seconds of swings, all the way to the other end of the ladder! *
5-10-15-20-15-10-5
*between each set: 30 seconds of DB Swings*
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UPPER BODY: 2
*Every minute on the minute you are doing 30 seconds of work followed by 30 seconds of rest! For the remaining 10 min AMRAP, complete the 5 movements for as many rounds as possible! *
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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PLYO/CORE
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope or 200m Sprint/Row
30 seconds: Jump Squats
30 Seconds: Plank Hop Thrus
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope or 200m Sprint/Row
30 seconds: Jump Lunges
30 Seconds: Burpees
*4 rounds in order, rest after all 4 rounds are completed*
1 minute: Jump Rope or 200m Sprint/Row
30 seconds: Mountain Climbers
30 Seconds: Alt. DB Snatch (heavy set)
+ 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