JULY 18 – JULY 24, 2022 – Fitness Academy

MondaySession 1
TuesdaySession 2
WednesdaySession 3
ThursdayRest Day
FridaySession 4
SaturdaySession 5
SundayRest Day

Warm Up

3:00 Aerobic Work

3 Rounds (For Quality)

5 Push-Up To Downward Dog
10 Straight Leg Sit-Ups
30-Second Glute Bridge Hold

workout

5 Rounds (For Time)

9-6-3 reps of

Burpees
Double Dumbbell Thrusters

Rest 2 minutes between rounds

Time Cap: 20 Minutes
Suggested Weights: Male 35-50lbs, Female 20-35lbs.

Notes:

Perform 9 burpees, 9 thrusters, 6 burpees, 6 thrusters, 3 burpees, 3 thrusters for 5 rounds. Rest 2 minutes between each round.

Substitutions:

Please click the modification & substitution button below to see various movement scaling options. Depending on the equipment you have available and/or experience level, the modified version of this workout might look like this:

5 Rounds (For Time)

9-6-3 reps of

Step Down Step Up Burpees
Single Dumbbell Thruster

Rest 2 minutes between rounds

Accessory Work

3-4 Rounds (For Quality, Superset)

10-15 Single Dumbbell Sumo Deadlift
10-15 Weighted Glute Bridges (Shoulders elevated is possible)
10-15 Side Lying Leg Raises (each side)

Rest 2 minutes between rounds

Warm Up

3:00 Aerobic Work

3 Rounds (For Quality)

5 Strict Burpees
10 Plank Up Downs (5/5)
10 Air Squats

workout

6 Rounds

12 Double Dumbbell Hang Cleans
12 Double Dumbbell Push Press
12 Push-Ups

Time Cap: 15 Minutes
Suggested Weights: Male 35-50lbs, Female 20-35lbs.

Notes:

Use weight that will allow you to perform at least first two rounds of each dumbbell movement unbroken (without putting the dumbbells down).

Substitutions:

Please click the modification & substitution button below to see various movement scaling options.

Accessory Work

4 Rounds (For Quality, Superset)

10-15 Banded Strict Pull-Ups
10-15 Dumbbell Floor Press

Rest 2 minutes between rounds

Warm Up

3:00 Aerobic Work

3 Rounds (For Quality)

5 Broad Jumps
10 Air Squats
10 Cossack Squats (5/5)

workout

AMRAP 20 Minutes
(As many rounds and reps as possible in 20 minutes)

2-4-6-8-10-12-14… reps of

Double Dumbbell Hang Clean & Jerk
Burpee Broad Jumps

Suggested Weights: Male 35-50lbs, Female 20-35lbs.

Notes:

Perform 2 double dumbbell hang clean & jerks, 2 burpee broad jumps, 4 double dumbbell hang clean & jerks, 4 burpee broad jumps and so on. Continue adding 2 reps per each movement until 20 minutes is up.

Substitutions:

Please click the modification & substitution button below to see various movement scaling options.

Accessory Work

3-4 Rounds (For Quality)

30-Seconds Wall Sit (Weighted if possible)
30-Seconds Max Reps Squat Jumps (Modify to regular air squats if unable to perform jump squats)

An idea worth considering today:

It’s better to do less than you hoped than nothing at all. No zero days.
James Clear

Warm Up

3:00 Aerobic Work

3 Rounds (For Quality)

5 Inchworms (with push-up)
5 Shoulder TYIs (5 each direction)
10 Scapular Pull-Ups or :30 Dead Hang

workout

For Time

40-30-20-10 reps of

Alternating Single Arm Dumbbell Snatch
Dumbbell Goblet Squat

Time Cap: 15 Minutes
Suggested Weights: Male 35-50lbs, Female 20-35lbs.

Notes:

Perform 40 alternating single arm dumbbell snatches, 40 goblet squats, 30 alternating single arm dumbbell snatches, 30 goblet squats and so on.

Pace yourself on rounds of 40 and 30.

Take breaks as needed (for example: perform 10 snatches, break 10 seconds, perform 10 more snatches etc.)

Substitutions:

Please click the modification & substitution button below to see various movement scaling options.

Accessory Work

3-4 Rounds (For Quality, Superset)

8-12 Single Dumbbell Strict Press
8-12 Single Dumbbell Lying Tricep Extensions
8-12 Tricep Dips

Warm Up

3:00 Aerobic Work

3 Rounds (For Quality)

5 Kang Squats
5 Strict Burpees
5 Curtsy Lunges (5 each leg)

workout

5 Rounds

Run 200m
12 Double Dumbbell Deadlift
12 Burpee Over Dumbbell
12 Pull-Ups

Time Cap: 20 Minutes
Suggested Weights: Male 35-50lbs, Female 20-35lbs.

Notes:

May substitute running with 1-minute toe taps, double unders or jumping jacks. May replace pull-ups with 12 dumbbell bent over rows or 12 gorilla rows (use kettlebells, or raise dumbbells 6 inches off the ground). Perform strict or kipping pull-ups, athlete’s choice.

Substitutions:

Please click the modification & substitution button below to see various movement scaling options.

Accessory Work

3-4 Rounds (For Quality)

30 Russian Twists (15/15, weighted)
30 Plank Jacks

Rest 90 seconds between rounds

Rest Day