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Virtual Workouts

Workout week - April 27-May 1


Workout week - April 20-24

Monday Tuesday Wednesday Thursday Friday
1st Quarter (A) Hang Clean (Fast) 3,3,3,3,3@ 65,75,82,85,89% (B) Spikes 4x10 (C) In/out Window 4x5 1st Quarter (A) 1 Arm DB Snatch 4,4,4,4 @ Light (B) SL Lateral Hops 3x4 (C) YTW 3x5 Today will be a mobility/stretch day. Refer to the Day 3 Mobility section in bodyweight workout manuals we sent out through email. If you don’t have a foam roller or bands then do what you can. 1st Quarter (A) Clean Pull 4,4,4,4,4 @ 70,75,80,85,90% (B) Pies 3x10 (C) SL Calf Raise 3x8 (D) Lateral low hurdle jumps 3x2 1st Quarter (A) Power Clean 4,4,4,4 @ 60,65,70,75 (B) YTW 3x5 (C) Forearm Flexion 3x20 (D) Speed Skaters 3x4 each
2nd Quarter (A) Squat 5,3,3,3,2@ 60,70,85,90,95% (B) SL Glute abridge 4x5 (C) WGS x4 2nd Quarter (A) Bench 5,3,3,3,2 @ 50,55,85,90,95 (B) Clap Push UPS 4x5 (C) BOR 3x10 50% of BP 2nd Quarter (A) ISO Squats 5,3,3,3,3 @ 50,55,70,70,70% (B) DB Weighted Jumps 4x5 (C) Hip Flex Stretch 4x20 Sec 2nd Quarter (A) SA DB Flat Bench 4x5 (B) Rev BOR 3x10 (C) Lat Stretch 4x20 Sec
3rd Quarter (A) Front Lunge 3x8 (B) Plate RDL 3x12 each leg (C) Superman’s 2x10 3rd Quarter (A) DB Bench 4x4 (B) Dips 4xAMAYC (C) Pull-ups 4xAMAYC (D) 21’s x 3 3rd Quarter (A) Step Ups 3x8 each leg (B) BB RDL 3x10 (C) Superman’s 3x10 3rd Quarter (A) Shrugs 3x10 70% BP (B) Neck ISO 3x5
4th Quarter (Finisher) 2 Rounds (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Air Squats 30 Sec 4th Quarter (Finisher)2 Rounds (A) Curls 30 Sec (B) Push Ups 30 Sec (C) Seated PR 30 Sec (D) Side Raises 30 Sec 4th Quarter (Finisher) 3 Rounds timed (A) Push-up x10 (B) Lunge x10 each leg (C) Air Squat x10 (D) V-up x10 4th Quarter (Finisher) 2 or more Rounds (A) Curls 30 Sec (B) Push ups 30 Sec (C) Seated Plate Raise 30 Sec (D) Side Raises 30 Seconds

Workout week - April 13-17

Monday Tuesday Wednesday Thursday Friday
1st Quarter (A) Hang Clean (Fast) 3,3,3,3,3 @ 65,70,75,80,85% (B) Spikes 4x10 (C) In/out Window 4x5 1st Quarter (A) 1 Arm DB Snatch 5,5,5,5,5 @ Light (B) SL Lateral Hops 3x4 (C) YTW 3x5 Today will be a mobility/stretch day. Refer to the Day 3 Mobility section in bodyweight workout manuals we sent out through email. If you don’t have a foam roller or bands then do what you can. 1st Quarter (A) Clean Pull 5,5,5,5,5@ 70,75,80,85,85% (B) Pies 3x10 (C) SL Calf Raise 3x8 (D) Lateral low hurdle jumps 3x2 1st Quarter (A) Hang Clean 5,5,5,5 @ 50,55,60,65% (B) YTW 3x5 (C) Forearm Flexion 3x20 (D) Speed Skaters 3x4 each
2nd Quarter (A) Squat (HIIT) 1x AMAYC 78% (B) 4x5 VJ’s (C) WGS x4 2nd Quarter (A) Bench 1xAMAYC 78% (B) Clap Push UPS 4x5 (C) Doorway Stretch 4x8 Sec 2nd Quarter (A) Power Squats 1,1,1,1,1 @ 80% Touch and lock out under 2 sec (B) DB Weighted Jumps 4x5 (C) Hip Flex Stretch 4x20 Sec 2nd Quarter (A) Power Bench 1,1,1,1,1 @ 80% Touch and lock out in less than 2 sec. (B) Box Push ups 4x5 or CPU (C) Oscillatory Push-ups 4x5 Sec (D) Doorway Pec Stretch 6x
3rd Quarter (A) Front Lunge 2x8 (B) Plate RDL 2x10 (C) Superman’s 2x10 3rd Quarter (A) DB Bench 2x10 (B) Dips 2xAMAYC (C) Pull-ups 2AMAYC (D) 21’s x 3 3rd Quarter (A) Side Lunge 2x8 each leg (B) Plate RDL 2x5 (C) Superman’s 2x10 3rd Quarter (A) Over Head Press 3x5 @ 50% (B) Bend Over Row 3x5 50%
4th Quarter (Finisher) 2 Rounds (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Air Squats 30 Sec 4th Quarter (Finisher)2 Rounds (A) Curls 30 Sec (B) Push Ups 30 Sec (C) Seated PR 30 Sec (D) Side Raises 30 Sec 4th Quarter (Finisher) 3 Rounds timed (A) Push-up x10 (B) Lunge x10 each leg (C) Air Squat x10 (D) V-up x10 4th Quarter (Finisher) 2 Rounds (A) Curls 30 Sec (B) Push ups 30 Sec (C) Seated Plate Raise 30 Sec (D) Side Raises 30 Seconds

Workout week - April 6-10

Monday Tuesday Wednesday Thursday Friday
1st Quarter (A) Hang Clean (Fast) 5,5,5,5@ 60,70,75,75% (B) Spikes 4x10 (C) In/out Window 4x5 1st Quarter (A) 1 Arm DB Snatch 5,5,5,5,5 @ Light (B) SL Lateral Hops 3x4 (C) YTW 3x5 Today will be a mobility/stretch day. Refer to the Day 3 Mobility section in bodyweight workout manuals we sent out through email. If you don’t have a foam roller or bands then do what you can. 1st Quarter (A) Clean Pull 5,5,5,5 @ 70,75,80,85% (B) Pies 3x10 (C) SL Calf Raise 3x8 (D) Lateral low hurdle jumps 3x2
2nd Quarter (A) Squat 5,3,5,5,5 @ 50,60,70,75,85% (B) 4x5 VJ’s (C) WGS x4 2nd Quarter (A) Bench 3,3,3,3 @ 85% (B) Clap Push UPS 4x5 (C) Doorway Stretch 4x8 Sec 2nd Quarter (A) ISO Squats 5,3,8,8 @ 50,50,55,55% (B) DB Weighted Jumps 4x5 (C) Hip Flex Stretch 4x20 Sec
3rd Quarter (A) Front Lunge 3x8 (B) Plate RDL 3x12 each leg (C) Superman’s 2x10 3rd Quarter (A) DB Bench 4x4 (B) Dips 4xAMAYC (C) Pull-ups 4xAMAYC (D) 21’s x 3 3rd Quarter (A) Step Ups 3x8 each leg (B) BB RDL 3x10 (C) Superman’s 3x10
4th Quarter (Finisher) (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Air Squats 30 Sec 4th Quarter (Finisher)2 Rounds (A) Curls 30 Sec (B) Push Ups 30 Sec (C) Seated PR 30 Sec (D) Side Raises 30 Sec 4th Quarter (Finisher) 3 Rounds timed (A) Push-up x10 (B) Lunge x10 each leg (C) Air Squat x10 (D) V-up x10

Workout week - March 30 - April 3


Workout week - March 23 - 27

For those that don’t have access to a weight room.  HIIT Circuit (3 Rounds)  Air Squats 30 Sec  Mountain Climbers 30 Sec  Push Ups 30 Sec  Lateral Lunge 30 Sec  Plank 30 Sec  Squat Jump 30 Sec  Push Up 30 Sec  Alt Lunges 30 Sec  V Ups 30 Sec  Superman 30 Sec

Monday Tuesday Wednesday Thursday Friday
1st Quarter (A) 3 Position Clean 1,1,1,1,1 @ 55,65,70.80% (B) Spikes 4x10 (C) In/out Window 4x5 1st Quarter (A) Clean Pull from Hang 3,3,3,3,3 @ 65,75,85,95,105% (B) VJ and Broad Combo 4x5 (C) SA Shoulder Press 3x5 Cardio/Stretch day. If you missed a workout this week today can be a makeup day as well. 1st Quarter (A) Power Clean 4,4,4,4,4 @55,60,65,70,75 (B) Pies 3x10 (C) Rocking Groin 3x10 sec 1st Quarter (A) Hang and Press 4,4,4,4 @ 55,60,65,65% (B) YTW 3x5 (C) Forearm Flexion 3x20 (D) Speed Skaters 3x4 each
2nd Quarter (A) Squat (6 Count) 5,3,4,4,4 @ 50,55,65,75,75% (B) 4x5 VJ’s (C) WGS x4 2nd Quarter (A) ISO Bench (1-3-1) 3,3,3,3 @ 80% (B) Clap Push UPS 4x5 (C) Doorway Stretch 4x8 Sec Ideas Run for time (20 min run not stopping followed by a 10 min uphill walk) Sprints (40 yards 3 sets of 5) Run two miles (walk if you need to catch your breath but then get back to it) Sprint hills (as many as you can) You can do this running on a treadmill if you have access to one. Goal is to get at least 30 mins in and get your heart rate up. Follow the running with a good stretch. 2nd Quarter (A) Goblet Squat 10,10,10,10 (B) Wall Sits 4x30 Sec (C) SL Calf Raise 4x10 2nd Quarter (A) Bench Press 1,1,1,1,1,1 @ 93% (B) Box Push ups 6x5 or CPU (C) Oscillatory Push-ups 6x8 Sec (D) Doorway Pec Stretch 6x
3rd Quarter (A) BB Lunge 3x8 (B) DB SL RDL 2x15 each leg 3rd Quarter (A) DB ISO Bench (1-3-1) 4x4 (B) Iso Dips 4xAMAYC (C) Pull-ups 4xAMAYC (D) 21’s x 3 3rd Quarter (A) DB FWD & Back Lunge 3x6 each (B) Lateral ISO Lunge 2x20 (C) Superman’s 2x10 3rd Quarter (A) Over Head Press 3x5 @ 50% (B) ISO Bend Over Row 3x5 50% Hold at the top for 3 Sec
4th Quarter (Finisher) (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Air Squats 30 Sec 4th Quarter (Finisher)2 Rounds (A) Swings 30 Sec (B) Rows 30 Sec (C) ALT Swings 30 Sec (D) Pushups 30 4th Quarter (Finisher) 3 Rounds (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Burpees 30 Sec 4th Quarter (Finisher) 2 Rounds (A) Curls 30 Sec (B) Push ups 30 Sec (C) Seated Plate Raise 30 Sec (D) Side Raises 30 Seconds

Workout week - March 16 - 20

For those that don’t have access to a weight room : HIIT Circuit

Complete the following circuit 4 times with a 1 min. rest between sets: Pushups 30, Crunches  30, Bench Dips 30, Superman 30, Mountain Climbers 30 Sec

Monday Tuesday Wednesday Thursday Friday
1st Quarter (A) Hang and Press 4,4,4,4.4,4@ 50,50,55,55,60,60% (B) VJ and Broad 4x5 (C) Pies 4x5 Wednesday is a stretch/cardio day. Get outside and do 30 mins of some type cardio. Ideas Run for time (20 min run not stopping followed by a 10 min uphill walk) Sprints. (40 yards 3 sets of 5) Run two miles (walk if you need to catch you breath but then get back to jogging) Run some hills (as many as you can) Big thing is to get 30 mins in and get your heart rate up. Follow the running with a good stretch. Back to lifting tomorrow. 1st Quarter (A) Power Clean 4,4,4,4,4 @50,55,60,65,70 (B) Pies 3x10 (C) Rocking Groin 3x10 sec 1st Quarter (A) Hang and Press 4,4,4,4 @ 55,60,65,65% (B) YTW 3x5 (C) Forearm Flexion 3x20 (D) Speed Skaters 3x4 each
2nd Quarter (A) ISO Bench (1-3-1) 5,3,5,5,5 @ 50,55,60,65,70% (B) Clap Push UPS 4x5 (C) Doorway Stretch 4x8 Sec 2nd Quarter (A) Goblet Squat 10,10,10,10 (B) Wall Sits 4x30 Sec (C) SL Calf Raise 4x10 2nd Quarter (A) Bench Press 1,1,1,1,1,1 @ 93% (B) Box Push ups 6x5 or CPU (C) Oscillatory Push-ups 6x8 Sec (D) Doorway Pec Stretch 6x
3rd Quarter (A) Iso Dips 3xAmayc (B) Pull-ups 3xAmayc (C) 21’sx3 3rd Quarter (A) DB FWD & Back Lunge 3x6 each (B) Lateral ISO Lunge 2x20 (C) Superman’s 2x10 3rd Quarter (A) Over Head Press 3x5 @ 50% (B) ISO Bend Over Row 3x5 50% Hold at the top for 3 Sec
4th Quarter (Finisher)2 Rounds (A) Swings 30 Sec (B) Rows 30 Sec (C) ALT Swings 30 Sec (D) Pushups 30 4th Quarter (Finisher) 2 Rounds (A) Side to Side Quicks 30 Sec (B) ALT Lunges 30 Sec (C) Front to Back Quicks 30 Sec (D) Burpees 30 Sec 4th Quarter (Finisher) 2 Rounds (A) Curls 30 Sec (B) Push ups 30 Sec (C) Seated Plate Raise 30 Sec (D) Side Raises 30 Seconds