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7/21/2020

Strength & Power Workout

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Circuit- 50/10 sec x 3 Rds
- Deadlift to High Row
- Frog Jumps
- Lateral Lunge to Bicep Curl
- High Knees
- Squat to OH Press
- Plank Jacks
- Lunge to Tricep Press
- Twisting Pop Squats
- Swings
​- Jump Lunges

Finisher- Ladder 10 to 1 Reps
Personmakers
(Squat, Push-up, Plank Row/Side, Squat to Press)
Skaters/Side
V-Ups

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7/21/2020

Bodyweight Core Conditioning

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Core Con- 20 Min AMRAP
½ Mile Run

50 Mtn Climbers/Side
40 S2S Crunches/Side
30 Plank Jacks
20 Seated Rope Climbs/Side
10 Burpees

Core Con- 20 Min AMRAP
¼ Mile Run

25 Crunches
20 S2S Bridges
15 Sit-ups
10 Crab Toe Touch/Side
5 SL V Ups/Side

Finisher- Ladder Down
50/40/30/20/10
High Knees/Side
Bicycle Twists/Side

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7/21/2020

Total Body AMRAP

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MetCon- 20 Min AMRAP
5 Deadlifts
5 Deadlift High Pulls
5 Snatch
5 Squats
5 Squat Press
5 Floor to Press
-Repeat at 4,3,2,1 Reps Each

*After Each Chain (5/4/3/2/1)
400m Run

HIIT- 5 Min 30sec Each x 2
  • High Knee Twists
  • TT Heel Touch
  • Star Jumps
  • Seated Tucks
  • Skaters

MetCon- 15 Min (2Chains/Sprint)
5 Squat Thrusts
5 Pushups
5 Jump Squats
5 Burpees
-Repeat at 4,3,2,1 Reps Each

*After 1st Chain (5/4/3/2/1)
20yd Sprints 5/4/3/2/1
20 Plank Taps

(Ex: 5 Sprints/20 Taps, 4 Sprints/20 Taps…)

*After 2nd Chain (5/4/3/2/1)
10 yd Sprints 5/4/3/2/1
20 Plank Punches

(Ex: 5 Sprints/20 Punches, 4 Sprints/20 Punches…)



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7/21/2020

Square Run Workout

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MetCon- 8 Min EMOTM x 10
8 Lunge Press
8 Rev Flys
8 Frog Jumps

HIIT- 10 Min Ladder 20/15/10/5 Reps
40 Yd Square Run
  • Corner 1- Jacks
  • Corner 2- Plank Jacks
  • Corner 3- High Knees
  • Corner 4- Mtn Climbers/S

MetCon- 8 Min EMOTM x 8
8 Ski Swings
8 Pushups
8 Star Jumps

HIIT- 10 Min Ladder 20/15/10/5 Reps
40 Yd Square Run
  • Corner 1- Ankle Hops
  • Corner 2- Ab Tucks
  • Corner 3- Ski Shuffle/Side
  • Corner 4- Bicycles/Side

Finisher- 4 Min EMOTM x 4
4 Plank Up Downs/Side
4 Lunge Hops/Side
4 Burpees

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7/21/2020

Core Conditioning

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Core Con- 50/10 x 1/2/3
-SLDL to Row R/L
-Burpees
-Side Bend Press R/L
-High Knee Climbers
-Woodchops R/L

Run ½ Mile

*Rd 1 - 1x + Run 10 Min
*Rd 2 - 2x + Run 15 Min
*Rd 3 - 3x + Run 20 Min

Core- AMRAP til 10/15/20
20 TT Toe Taps
15 In & Out Abs
10 Scissor Cross Taps/S

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PLEASE NOTE: Following and/or participating in my blog, workouts, plans, and any tips or advice is your decision. I recommend checking with your physician prior to following any of the workouts or plans that I share. I am not a health care professional, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences. ​
​Copyright © 2017 Caroline Croce
​[email protected]
​website by Mary Negrotto Media
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