"Boulder Shoulders"

Warm-up with resistance bands
1x25 front raise
1x25 side raise
1x25 reverse grip front raises
Arnold Press 4x20
Laying (chest down) on incline bench
Barbell reverse grip front raises 3x failure
90 degree angle lateral raise 4x20
Sitting smith Machine Reverse grip
Shoulder press (light weight) 4x15
Shoulder single arm DB slants
20-15-15-12 failure
Reverse grip front raises 25-20-18-15-12
Resistance bands (as many sets needed)
40 side lateral, 40 front, 40 reverse grip

 

"Mount Olympus"

Warm Up-
50 jumping jacks 
3 sets of 10 walking lunges

Run
1/4 mile (400m)
4 sets at 5 then 7 then 10 then 15
V-Ups
Mountain Climbers
Pistol Squat
Push-ups
Jumping Air Squats
After each set run another 1/4 mile (400m)

 

~Cool Down~
Walk 1/4 mile (400m)
Stretch

 

"Lost Ones"

Shoulder/ Back Circuit

4 Rounds: 12 reps each

Standing DB Shoulder Press

Barbell Front Raises

KB Swings

1 Minute rest in between each round

4 Rounds: 12 reps each

Cable Rear Delt laterals

Standing Cable Rear Crossovers

Face Pulls

1 Minute rest in between each round

4 rounds: 12 reps each

Wide Grip Late Pulldowns

Straight Arm Pulldowns

One Arm Cable Rows 

1 Minute rest in between each round

Pullups 3 x failure

 

"Upset Central"

Chest Workout

*Morning*

Fasted cardio 24 Min

  • 2:1

    • 2 Min steady pace jog

    • 1 Min Sprint

*Evening*

Warm Up

  • 75 Push-ups 

Working Sets

  • Bench Press 4 sets 20,18,14,10

  • Incline Bench Press 4 sets 20,15,15,20

  • Hammer Dumbbell Bench 4 sets to Failure 

  • Cable Crossovers 5 sets to Failure 

  • Incline Flyes 4 sets to Failure 

12 Min EMOM

1 Min Bike Sprints 

1 Minute Pushups

 
"Sparring Session"

3 Rounds for Time

Round 1:

  • 25 Pushups

  • 50 Jumping Squats

  • 2 Min Plank holds

  • 10 Burpees

  • 1 Min Hollow Holds

Round 2:​

  • ​50 Pushups

  • 25 Jumping Squats

  • 1 Min Plank hold

  • 15 Burpees

  • 2 Min Hollow Holds

Round 3 :​

  • 25 Pushups

  • 50 Jumping Squats

  • 2 Min Plank Holds

  • 10 Burpees

  • 1 Min Hollow Holds

 
"Eat Your Wheaties"

Warm up

Air Squats 50

  • Barbell Squats

    • 4 x 10 (add weight each set)

  • Romainian Deadlifts 

    • 4 sets 15, 12,10,10

  • Bulgarian Split Squats

    • 4 sets 12

  • Leg Press (Heavy-High WIde)

    • 4 sets 15, 12,10,10

  • Single Leg Press

    • 2 sets 15

  • Leg Extensions

    • 3 sets 20

  • Seated Leg Curls

    • 3 x 20

  • Seated Calf Press

    • 3 sets 25

  • Standing Calf Raises

    • 3 sets 20

 
Got Cake?

*Warm Up*

Walk treadmill incline 

15% 10 min on 3.0 mph

  • Weighted barbell front lunges 

    • 20,15,15,10​

  • Weighted Curtsy lunge

    • 4x15

  • Cable kick backs

    • 4x20

  • Straight leg kick backs

    • 4x20

  • Single Leg Romanian Deadlifts

    • 3x15

  • Lying Leg curls

    • 4x20 

  • Leg extensions 

    • 4x20

  • Leg press 

    • 25 25 20 20 15  

  • Hyper extension 

    • 5x10 squeeze butt at top 

  • Weighted Jumping Squats 

    • 5 x 20

  • Arc trainer 2 min walk 1 sprint for 12 min 

 
Blow it out

*Warm Up*

15 Minute AMRAP 

  • 15 Jumping Jacks 

  • 12 Backward Lunge

  • 10 Burpees

Working sets

  • 1 Min Hollow Holds

  • 50 Diamond Pushups 

  • 1 Min push up hold 

  • 50 Mountain Climbers

  • 2 Min Plank holds 

  • 25 v-ups

  • 25 Weighted DB Sumo Pulsing Squats

  • 25 Burpees

  • 400m Run~1:30 light sprint on treadmill

2 minute Rest and start over in reverse order

 

**Don't forget to stretch post workout**

 
"Winded"

5 RFT

  • 10 Burpees

  • 10 Squat Jumps

  • 10 Alternating reverse lunges (5 each leg)

Working sets

 6 Rounds

  • 25 sec Russian Twists

  • 25 sec Hanging Knee Raises 

  • 25 sec box jumps 

  • ***30 sec rest in between rounds***

Post work Cardio

10- 30 sec sprints on 5% incline

**Don't forget to stretch post workout**

 
"Holiday Gains"

Warm Up

  • Stretch

Working Sets

  • Long Pull Cable Rows

    • 5sets 20,12,12,10,5 (Pyramid)

  • Wide Grip Weighted Pullups

    • 7sets 6-8 reps

  • Barbell Rows

    • 6sets 15,8,5,5,5,4 (Pyramid)

  • Wide Grip Cable Rows Supinated Grip

    • 6 sets 15,10,8,8,6,4 (Pyramid)

  • ISO Lat High Row ​

    • 6 sets 12,​8,8,6,4,4 (Pyramid)

  • ISO Lat Seated Row​

    • 4 sets 10,6,6,4​ (Pyramid)

  • Close Grip Lat Pulldowns​

    • 6 sets 12,8,8,6,6,6​ (Pyramid)

  • Bent Close Grip Cable Row *Burner*

    • 100 Reps ​

10 mins HIIT Cardio

Stretch it out Post workout