February 2017 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, 90 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


 

 

AMRAP: 1

*You will complete each AMRAP for 5 minutes, completing as many rounds as possible in 5 minutes. You will take 1 minute of rest in between EACH AMRAP set out for you! Go get ‘em!*

5 min AMRAP

15: Thrusters & 10: Sit-ups

5 min AMRAP

10: DB Rows & 5: Burpees

5 min AMRAP

20: Snatches & 10: Heals-2-Heaven

5 min AMRAP

Jump Rope

5 min AMRAP

10: Deadlift High Pulls & 15: Oblique Twists

 

AMRAP: 2

*You will complete the 5 exercises in order, for 5 rounds, as fast as possible!*

5 Rounds For Time

20 Power Hang Cleans

20 Heals-2-Heaven

20 Thrusters

20 Overhead Walking Lunges

1 min of jump rope

 

UPPER: 1

*You will complete each exercise for 40 seconds and have 20 seconds of rest; 4 rounds*

4x at 40/20

DB Rows

DB Push Press

DB Pass Thrus

Sit-ups

DB Upright Rows

3x for Time

*You will complete 3 rounds of the exercises as fast as possible!*

20: DB Snatches

15: Burpees

10: Bicep Curls

 

5: Tricep Dips

 UPPER: 2

*Every 2 minutes on the minute, you will complete all three exercises, whatever is left of the 2 minutes is your rest.*

E2MOM: 5x

10: DB Rows

10: Strict Press

10: Snatches

E2MOM: 5x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

6: Push-ups

10: Snatches

EMOM: 5x

*Every minute on the minute, you will complete two exercises, whatever is left of the 1 minute is your rest.*

8: Bicep Curls

10: DB Pass Thrus

4 Rounds for Time

*You will complete 3 rounds of the exercises as fast as possible!*

15: Side Lat Raises

10: Burpees

15: Tricep Kickbacks

 

PLYO/CORE

*You will complete each exercise for 45 seconds with 15 seconds of rest for 5 rounds!*

45 seconds on/15 seconds off of rest; 5 Rounds

·         Burpee Hop Overs

·         Straight Arm Sit-Ups

·         Jump Lunges

·         Plank Salutes

·         Burpee + Press

·         REST! 

 

LEGS: 1

E2MOM: 4x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

10: Goblet Squats

16: DB Lunges (use heavy set at your sides)

E2MOM: 4x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

10: Sumo Deadlift

20: DB Step-Ups (use heavy set at your sides)

E2MOM: 4x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

20: Bulgarian Split Squats

10: Jump Squats

3x for Time (push yourself!)

15: Thrusters

100: Jump Ropes

15: Jack Knifes

 

 

LEGS: 2

E2MOM: 4x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

20: Single Leg Deadlifts (10 e/side)

10: DB Cleans

E2MOM: 4x

*Every 2 minutes on the minute, you will complete two exercises, whatever is left of the 2 minutes is your rest.*

20: DB Split Squats

10: DB Clean

3x for Time

25 Glute Bridges

20 Straight Arm Sit-Up (10 on e/side)

25 Jump Squats

20 Overhead Lunges

 

TOTAL BODY: 1

*You will complete the first 6 min AMRAP of exercises, as many rounds as possible! Then 1 minute rest. Then the next 6 min AMRAP. Then 1 minute rest. Repeat 1 more time for 2 full cycles!*

2x Complete

6 min AMRAP

20 DB Push Press

15 Goblet Squats

10 Sit-ups

5 Burpees

1 min rest

6 min AMRAP

20 Snatches

15 Sumo Squats

10 DB Delt Flys

5 Push-ups

1 min rest

 

TOTAL BODY: 2

*You will complete this “ladder” in order. Starting with 10 reps of thrusters, then burpees, then sit-ups, then snatches, then step-ups. After you complete 10 reps of everything, then you complete 20 and follow the ladder UP and then DOWN!*

10.20.30.20.10

Thrusters

Burpees

Sit-ups

Snatches

DB Step- Ups (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