August 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

90 BUTTERFLY SIT-UPS

80 LUNGES (alternating, 40 per side)

70 SHOULDER PRESS

60 BURPEES

50 DB THRUSTERS

40 HAND RELEASE PUSH-UPS

30 TRICEP DIPS

20 JUMP SQUATS

10 BLAST OFF PUSH-UPS

TOTAL BODY: 1

*You will do 12 reps of each movement, then jump rope or sprint for 1 minutes, then move on to 11 reps!

12.11.10.9.8.7.6.5.4.3.2.1

DB Thrusters

Burpees

*1 min jump rope/sprint in between each set!

*********************************************************************

TOTAL BODY: 2

*Every minute on the minute you have a specific movement and amount of reps/seconds to aim for!

EMOM for 25 minutes

12: DB Snatches

40 sec: Plank

15: DB Push Press

15: DB Swings

10: Renegade Rows

********************************************************************

PLYO/CORE

*You will do these 5 movements for as many rounds in this rotation as possible for 25 minutes, the key is to stay consistent with your time and possibly beat how many rounds you get in a couple weeks!

25 min AMRAP

10: Jump Lunges

30 Sec: Plank

10: DB Straight Leg Deadlift

30 sec: Flutter Kicks

10: Jump Squats

 

For Time:

Hold a Plank as long as possible!!

 *******************************************************************

UPPER: 1             

*You will start and end with 25 Burpees! This is an ascending and descending ladder! In between each set, you are doing a 30 second plank (weighted if possible!)

 

25: Burpees

2.4.6.8.10.12.10.8.6.4.2

DB Strict Press

DB Back Rows

. = 30 sec weighted plank

25: Burpees

 

For Time:

100: Sit-ups

 *******************************************************************

UPPER: 2

*Every Minute On the Minute you are doing Max Effort (as many reps as possible), then moving to the next movement! Finishing with 100 burpees for TIME! MOVE!

EMOM for 16 minutes

DB Push Press

DB Swings

Dips

DB Delt Flys

For Time:

100: Burpees

***********************************************************************

LOWER: 1

*Every 2 minutes on the minute you are doing the 2 paired movements for 6 rounds, whatever is leftover for time is your rest!

E2MOM for 12 minutes

12: DB Front Squats

20: DB Swings

 

E2MOM for 12 minutes

15: DB Deadlifts

30 seconds: Mountain Climbers

 

4 Series

1 min: Goblet Clusters

30: Sit-Ups

*********************************************************************

LOWER: 2

*You will complete the 5 moves in order for 4 rounds!

 

4 Series

50: Lunges (hold a set of DBs at your side)

40: Single leg deadlifts (20 on e/side)

30: DB Front Squats

20: Plank Hop Thrus

10: Burpee Press

 ************************************************************

AMRAP: 1

*You will complete these 3 min AMRAPS for a series of 4 times! The key is to try to get the same amount of reps in the core portion!

3min AMRAP

1 Minute of Goblet Clusters

*remaining time: Butterfly Sit-Ups

(1 minute rest)

3min AMRAP

1 Minute of DB Front Squat + Lunge

*remaining time: Plank Raises

(1 minute rest)

******************************************************************

AMRAP: 2

*Complete the 4 movements below for 8 rounds for time! Speed is everything here!!!

 

8 Rounds

10: Goblet Squats

6: Push-Ups

10: DB Snatches

16: Bicep Curls (8 on e/side)



+ 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