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    gibran rodriguez
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    The document provides a workout schedule for Saturday September 2nd. It includes a daily 5 warm-up followed by shuttle runs or cycling into 4 sets of 20 seconds on/10 seconds off of air squats and alternating groiners. For the main workout, it prescribes 4 sets of goblet squats, suitcase reverse lunges, and alternating suitcase holds for 30 seconds each side. There is also an AMRAP workout of 20 alternating dumbbell lunges for 9 minutes.

    Original Description:

    CLASES DE FITNESS

    Original Title

    FITNESS CLASES

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    The document provides a workout schedule for Saturday September 2nd. It includes a daily 5 warm-up followed by shuttle runs or cycling into 4 sets of 20 seconds on/10 seconds off of air squats and alternating groiners. For the main workout, it prescribes 4 sets of goblet squats, suitcase reverse lunges, and alternating suitcase holds for 30 seconds each side. There is also an AMRAP workout of 20 alternating dumbbell lunges for 9 minutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1 views3 pages

    Fitness Clases

    Uploaded by

    gibran rodriguez
    The document provides a workout schedule for Saturday September 2nd. It includes a daily 5 warm-up followed by shuttle runs or cycling into 4 sets of 20 seconds on/10 seconds off of air squats and alternating groiners. For the main workout, it prescribes 4 sets of goblet squats, suitcase reverse lunges, and alternating suitcase holds for 30 seconds each side. There is also an AMRAP workout of 20 alternating dumbbell lunges for 9 minutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    SEPTIEMBRE

    VIERNES 01 SABADO 02
    DAILY-5 WARM-UP DAILY-5 WARM-UP

    ON A 5:00 RUNNING CLOCK 1:00 Shuttle Runs or bike


    2:00 Bike
    10 DB Suitcase Lunges
    into...
    10 DB Curl to Press
    4 SETS (:20 ON / :10 OFF)*
    10 Up-Downs
    MOVT 1 - Air Squats
    MOVT 2 - Alt. Groiners
    FULL-BODY STRENGTH
    *Both movements = 1 Set
    EMOM x 12 MINUTES
    MIN 1 - :45 Alt. DB Power
    SATURDAY SQUATS
    Cleans
    MIN 2 - :45 Alt. Sit-Thru
    MIN 3 - :45 DB Romanian DL 4 SETS
    1:00 Slow DB Goblet Squats
    1:00 Single DB Suitcase Reverse
    FULL-BODY WORKOUT
    Lunges*

    4 SETS FOR MAX REPS


    *:30 Suitcase Hold (R) /:30
    1:30 - MAx Dumbells over the
    Suitcase Hold (L).
    box.
    - Rest 1:00 b/t Sets -
    1:30 - Alt. DB Hang Squat Clean
    1:30 - Sumo Deadlifts
    SATURDAY SQUATS

    -1:30 Rest b/t Sets-


    WOD:

    FINISHER
    AMRAP x 9 MINUTES
    20 Alt DB Lunges
    5 SETS (:20 on/:10 off) 10 Toes to bar
    MVMT 1 - V-ups 5 Ring Dips
    MVMT 2 - Hollow Hold
    - Rest 2:00 -

    AMRAP x 9 MINUTES
    20 Alt DB Lunges
    10 toes to bar
    5 Ring Dips

    LUNES 04 MARTES 05 MIERCOLES 06 JUEVES 07 VIERNES 08 SABADO 09


    DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP

    1:00 Bike 2:00 Shuttle Runs/Bike or Sing 1:00 Bike/Row 1:00 Shuttle Runs 2:00 Single Unders 1:00 Bike/Row
    under
    into... into... into... into... into...
    4 SETS (:20 ON / :10 OFF)* into… AMRAP x 4 MINUTES 3 SETS EMOM x 3 MINUTES EMOM x 4 MINUTES
    MOVT 1 - Single DB Strict EMOM x 3 MINUTES. 12 Jumping Jacks :30 DB Strict Press 5 Sit-Ups 12 Air Squats + Max Plank Hold
    Press 10 High Knees 12 Lunges :30 Goblet Squats 10 Jumping Air Squats
    MOVT 2 - Wall Ball shots 10 DB Deadlift 12 Glute Bridge-Ups 30 Mountain Climbers
    SATURDAY SQUATS
    10 Bent Over Rows
    into...
    *Both movements = 1 Set BODYWEIGHT PUMP AMRAP x 1 MINUTE FULL-BODY STRENGTH
    EMOM x 12 MINUTES
    PUSH x PULL STRENGTH Max Alt. V-ups
    MIN 1 - 15-20 Fast Air Squats
    FULL-BODY STRENGTH 5 SETS (:40 ON / :20 OFF) E2MOM x 14 MINUTES MIN 2 - 10-12 Slow DB Front
    5 SETS ON A 15:00 CLOCK MVMT 1 - Glute Bridge Hold PUSH x PULL STRENGTH 8 DB Sumo Romanian Deadlifts Squats
    1:00 Plank Hold MVMT 2 - Jumping Lunges 4 DB Manmaker*
    EMOM x 15 MINUTES
    15 Double DB Hammer Curls
    MIN 1 - :45 DB Thrusters 5 SETS FOR MAX REPS SATURDAY SQUATS
    15 Box Dips *or ring dips
    MIN 2 - :45 Pull Ups. FULL-BODY SWEAT 1:00 - DB Push Press *1 Manmaker = DB Push-Up +
    MIN 3 - :45 Hollow Body Hold WORKOUT -:30 Rest- Row (R) + Row (L) + Squat
    4 SETS FOR MAX REPS
    PUSH x PULL WORKOUT 1:00 - DB Pull Overs Clean.
    2:00 Lunge (R) + Lunge (L) +
    -:30 Rest-
    EMOM x 24 MINUTES Squat*
    ON A 2:00 RUNNING MIN 1 - :50 Medball Clean FULL-BODY SPRINT 2:00 Burpees
    CLOCK... MIN 2 - :50 DB Seesaw Bent PUSH x PULL WORKOUT WORKOUT
    FULL-BODY WORKOUT Max Cal Bike Over Row
    -Rest 1:00-
    MIN 3 - :50 Double DB Ground
    7 SETS EMOM x 8 MINUTES
    to Overhead
    AMRAP x 10 MINUTES Then: AMRAP x 2 MINUTES MIN 1 - 15 Weighted Sit-ups
    MIN 4 - :50 Double under 4 SETS FOR MAX REPS
    10 Alt. DB Snatch 5 Burpees box jump. (medball)
    1:00 DB Thruster
    8 DB Thrusters 10 DB Push Press MIN 2 - :50 Bike Sprint
    Into... 1:00 Box jumps
    6 DB Burpees Deadlift FINISHER 20 Double Unders
    AMRAP x 12 MINUTES
    15 KB Swings -1:00 Rest-
    *Lunge + Lunge + Squat can be
    -Rest 1:00- 15 Wall Ball Shots EMOM x 5 MINUTES -:30 Rest b/t Sets-
    done with or without a DB.
    15 Sit-ups 15 Supermans + Max Plank Hold *Pick-up where you left off
    EMOM x 6 MINUTES
    AMRAP x 5 MINUTES MIN 1 - 8 DB Renegade Row
    5 Alt. DB Snatch Into... MIN 2 - :50 Bike Sprint
    4 DB Thrusters ON A 2:00 RUNNING
    3 DB Burpees Deadlift CLOCK...
    -1:00 Rest-
    Max Cal Bike

    FINISHER EMOM x 4 MINUTES


    MIN 1 - 20 Glute Bridge Floor
    3 SETS Press
    20 Deadbugs MIN 2 - :Bike Sprint*Sprint
    20 Bird Dogs Pace*

    FINISHER

    EMOM x 6 MINUTES
    MIN 1 - Glute Bridge Ups
    MIN 2 - :30 Side Plank (R) / :30
    Side Plank (L)!

    LUNES 11 MARTES 12 MIERCOLES 13 JUEVES 14 VIERNES 15 SABADO 16

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    DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP

    2:00 Bike/Row 2:00 Shuttle Runs 1:00 Single Unders 1:00 Bike 2:00 Shuttle Runs 2:00 Bike

    into... into... into... into... into... into...


    EMOM x 3 MINUTES AMRAP x 4 MINUTES EMOM x 2 MINUTES AMRAP x 3 MINUTES
    10 Medios burpees + Max Good 30 Single Unders :30 Jumping Jacks 10 DB Bent Over Rows
    EMOM x 3 MINUTES AMRAP x 3 MINUTES
    Mornings 20 Shoulder Taps :30 Alt. Samson Stretches 8 Lateral Jumps Over DB
    20 Jumping Jacks + 20 DB Toe 10 Air Squats
    10 Tuck-ups 3/3 Single DB Deadlift
    Taps 7 DB Upright Rows
    PUSH x PULL STRENGTH EMOM x 2 MINUTES 5 Push-ups
    BODYWEIGHT PUMP :30 Burpees FULL-BODY STRENGTH
    FULL-BODY STRENGTH
    :30 Reverse Lunges KB en
    4 SETS EVERY 2:30 x 6 SETS SATURDAY SQUATS
    goblet
    AMRAP x 3 MINUTES 10 Slow Diamond Push-ups AMRAP x 7 MINUTES 4 SETS ON A 12:00 CLOCK... E2MOM x 12 MINUTES
    12 Pull Ups 15 Glute Bridges 6/6 Staggered Stance DB 12 DB Box Step-Ups
    6 KB Deadlifts 14 V-Ups 10 Tuck Jumps PUSH x PULL STRENGTH Deadlift 12 Narrow Stance DB Front
    4 KB Swing 15 Air Squats 8 DB Bent Over Rows Squats
    2 KB Goblet Squat 10 Single or Double DB Strict
    PUSH x PULL WORKOUT 3 SETS FOR MAX REPS
    Press*
    FULL-BODY SWEAT 1:30 - Single DB Strict Press SATURDAY SQUATS
    -Rest 1:00 b/t Sets- WORKOUT 1:30 - DB Plank Taps 5 SETS
    5 SETS FOR MAX REPS
    1:30 - Renegade Rows* *If single, hold across chest with :30 Max DB Glute Bridges + :30
    1:30 - Alt. DB Hang Clean to
    FULL-BODY WORKOUT both heads of DB in hands. Glute Bridge Hold
    Press EMOM x 12 MINUTES
    AMRAP x 14 MINUTES :30 Max Air Squats + :30 Squat
    1:30 - Alt. V-ups MIN 1 - :45 seg DB Step-ups -1:30 Rest b/t Sets-
    10 KB Sumo Deadlift High Pulls Hold
    MIN 2 - :45 seg Hand Release *No Push-up. FULL-BODY SPRINT
    :30 Bike Sprint :30 Jumping Squats + :30
    Push-ups WORKOUT
    10 KB Alt Lunges - Rest 1:00 b/t Sets- Bottom-Up 1/2 Squat
    MIN 3 - :45 seg Toes to bar
    :30 Burpees PUSH x PULL WORKOUT
    AMRAP x 5 MINUTES
    -Rest 1:00 b/t Sets-
    -Rest 2:00- 15 KB Russian Swings
    FINISHER 5 SETS (:40 ON / :20 OFF)
    10 Pull -ups
    3 SETS MOVT 1 - DB Push Jerks
    20 Russian Twists AMRAP x 10 MINUTES MOVT 2 - Double Unders
    15 V-Ups 12 Reverse Lunges MOVT 3 - Jumping Air Squats - Rest 1:00 -
    20 Bird Dogs 12 Decline Push-ups*
    12 Decline Plank Rotations
    EMOM x 5 MINUTES
    -Rest As Needed b/t Sets- :45 Bike Sprint
    *Set-Up with Feet on a 2"-6".
    -Rest 1:00-
    FINISHER
    AMRAP x 5 MINUTES
    EMOM x 6 MINUTES 15 KB Swing
    MIN 1 - 20 Glute Bridge-Ups 10 Burpees over the KB
    MIN 2 - 20 Russian Twists
    FINISHER

    ALTERNATING TABATA (:20


    ON / :10 OFF)
    MVMT 1 - Bicep Curls
    MVMT 2 - Tricep Extension

    LUNES 18 MARTES 19 MIERCOLES 20 JUEVES 21 VIERNES 22 SABADO 23


    DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP

    1:00 Shuttle Runs 1:00 Single Unders 1:00 Bike/Row. 2:00 Bike/Row 1:00 Shuttle Runs 2:00 Bike/Row
    into... into... into...
    into... into... into...
    EMOM x 4 MINUTES. AMRAP x 3 MINUTES 3 SETS
    MIN 1 - :30 SA DB Press (R)+ 3/3 SA DB Deadlift :30 Lunge w/ Twist :30 Kang
    AMRAP x 4 MINUTES EMOM x 2 MINUTES EMOM x 4 MINUTES
    :30 SA DB Press (L) 3/3 SA DB Upright Row Squats
    25' Slow Bear Crawl :30 Single Unders 10 Single DB Russian Swing +
    MIN 2 - :45 Single DB Front
    25 Mountain Climbers :30 Up-Downs 3 Up-Downs Max Sit-ups
    Squats*
    25' Slow Bear Crawl 3 Burpees SATURDAY SQUATS
    25 High Knees
    into... FULL-BODY STRENGTH
    *Hold DB Across Chest PUSH x PULL STRENGTH E2MOM x 10 MINUTES
    FULL-BODY STRENGTH 8 Super Slow DB Front Squats
    EMOM x 2 MINUTES 4 SETS ON A 12:00 CLOCK...
    BODYWEIGHT PUMP 4 SETS FOR MAX REPS 6 DB Thrusters
    :30 Single Unders 10 DB Manmakers
    4 SETS ON A 12:00 CLOCK :30 Burpees 1:00 Super Slow DB De cit 20 Tuck-Ups
    10 DB Sumo Deadlifts EMOM x 6 MINUTES Push-Ups* SATURDAY SQUATS
    10 DB Goblet Squats 16 DB Taps + Max Mountain :30 Single Arm Upright Row
    (R) / :30 Single Arm Upright -Rest as Needed b/t Sets-
    6/6 SA DB Strict Press Climbers
    PUSH x PULL STRENGTH Row (L) EMOM x 6 MINUTES
    FULL-BODY SPRINT MIN 1 - :45 MAX Burpee Squat
    -Rest as Needed b/t Sets- FULL-BODY SWEAT WORKOUT Jumps*
    5 SETS -Rest :30 b/t Sets-
    FULL-BODY WORKOUT WORKOUT “TABATA" 8 SETS EACH (:20 MIN 2 - :45 Lunge (R) + Lunge
    AMRAP x 2 MINUTES* *Slow on the way up and the ON/:10 OFF) (L) + Squat
    12 Alt. DB Hang Squat Cleans way down TABATA 1 - Cardio Choice
    3 SETS FOR MAX REPS 10 Sit-ups EVERY 3:00 x 7 SETS PUSH x PULL WORKOUT TABATA 2 - Single Arm DB
    1:00 - Single DB Thrusters 8 Up-Downs 1:00 Cardio Choice -Rest 1:00-
    Hang Power Clean*
    1:00 - DB Push Press 15 Single DB G2OH
    AMRAP x 7 MINUTES TABATA 3 - Single Arm DB
    1:00 - Step-Ups 30 DB Toe Taps
    -1:00 Rest b/t Sets- 10 Burpees Push Jerk* EMOM x 6 MINUTES
    1:00 - Sumo Deadlift High Pull
    *Pick up where you left off. 8 Double DB Deadlift TABATA 4 - Weighted Sit-Ups MIN 1 - :45 MAX Jumping
    1:00 - Cardio Choice
    PUSH x PULL WORKOUT FINISHER 6 Single DB Goblet Squats Lunges
    MIN 2 - 12-15 Single DB
    -Rest 1:00 b/t Tabatas-
    -Rest 1:00 b/t Sets- Thruster
    ON A 6:00 RUNNING 5 SETS (:20 ON/ :10 OFF) -Rest 1:00-
    CLOCK... MVMT 1 - DB Hammer Curls
    *Alternate arms each working
    FINISHER 100 Double Unders MVMT 2 - DB Seesaw Upright -Rest 1:00-
    AMRAP x 7 MINUTES interval
    25 DB Hang Power Cleans Rows
    10 Burpees
    EMOM x 5 MINUTES 20 DB Up-Downs 8 DBL DB Deadlift EMOM x 6 MINUTES
    FINISHER
    30 Russian Twists + Max Tuck Max Alt. V-Ups in Remaining 6 Single DB Push Press MIN 1 - :45 MAX Burpee Squat
    Hold Time Jumps
    -Rest 2:00- 3 SETS MIN 2 - :45 Lunge (R) + Lunge
    15 Lying DB Tricep Extensions (L) + Squat
    15 Supermans
    ON AN 8:00 RUNNING
    CLOCK... *Burpee Squat Jump = Jump out
    200 Double Unders -Rest as needed b/t sets- to a Burpee + Jump feet into
    35 DB Hang Power Cleans bottom of a squat + explode out

    30 DB Up-Downs
    Max Alt. V-Ups in Remaining
    Time

    LUNES 25 MARTES 26 MIERCOLES 27 JUEVES 28 VIERNES 29 SABADO 30

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    DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP DAILY-5 WARM-UP

    2:00 Bike/Row 1:00 DB Toe Taps ON A 5:00 RUNNING 2:00 Bike/Row AMRAP x 5 MINUTES ON A 5:00 RUNNING
    CLOCK... -Rest :30- 1:00 Jumping Jacks/Single CLOCK...
    1:00 Shuttle Runs Unders 1:00 Shuttle Runs
    into... into...
    20 Sit-Ups 10 Glute Bridge-Ups 25' Alt. Knees to Chest
    EMOM x 1 MINUTES
    10 Alt. Lunges w/ a Twist
    40 Mountain Climbers :30 Jumping Jacks 25' Alt. Leg Swings
    AMRAP x 3 MINUTES EMOM x 4 MINUTES*
    80 Single Unders :30 Alt. Samson Stretches 25' Alt. Lunges
    10 Jumping Jacks MIN 1 - :45 Single DB Press
    Cardio Choice Until End... FULL-BODY STRENGTH 25' Broad Jumps
    10 Alt. Lunges MIN 2 - :45 Single DB Front
    Squats -Rest :30- Cardio Choice Until End...
    10 Air Squats E2MOM x 10 MINUTES
    BODYWEIGHT PUMP
    10 Sit-Ups 12 Double DB Deadlift
    *Hold DB Across Chest EMOM x 1 MINUTES SATURDAY SQUATS
    9 DB Hang Power Clean
    PUSH x PULL STRENGTH AMRAP x 7 MINUTES :30 Single DB Swings
    FULL-BODY STRENGTH 6 DB Push Jerks
    15 Glute Bridges :30 High Knees EMOM x 10 MINUTES
    EVERY 3:00 x 4 SETS
    12 Supermans MIN 1 - 15-20 DB Step-Ups
    10 De cit Push-Up
    4 SETS FOR MAX REPS 10 Tuck Jumps PUSH x PULL STRENGTH MIN 2 - 15-20 Single DB Goblet
    8 Seesaw Upright Rows FULL-BODY SPRINT
    1:00 - Single DB Russian Swing Squats
    6 DB Lunge + Lunge + WORKOUT
    1:00 - Slow Deadbugs
    Thruster* FULL-BODY SWEAT 5 SETS ON A 15:00 CLOCK...
    1:00 - Up-Downs
    WORKOUT 12 DB Seesaw Floor Press SATURDAY SQUATS
    AMRAP x 5 MINUTES
    *1 Rep = Lunge (R) + Lunge (L) 12 DB Seesaw Bent Over Row
    FULL-BODY WORKOUT :30 Cardio Sprint
    + Thruster 3 SETS 12 Shoulder Taps 4 SETS FOR MAX REPS
    10 Burpee + Side Shuf e*
    PUSH x PULL WORKOUT 1:00 - DB Power Cleans 5 Hang Power Clean + Jerk 1:30 - 0:45 SA DB Thruster (R) /
    AMRAP x 14 MINUTES 2:00 - Burpees 0:45 SA DB Thruster (L)
    30 DB Alt. Hang Power Snatch EMOM x 8 MINUTES 3:00 - Cardio Choice* -Rest :30-
    PUSH x PULL WORKOUT
    15 Tuck-ups MIN 1 - :45 Max Box Step-Ups -Rest 1:00- 1:30 Max Up-Down Mountain
    15 Up-Down Devil Press* MIN 2 - :45 Max DB High Pulls Climbers
    *Increase Cardio Pace Every EMOM x 16 MINUTES
    AMRAP x 5 MINUTES -Rest :30-
    Minute... MIN 1 - :45 Max Alt Reverse
    Into... :30 Cardio Sprint 1:30 Max DB Hang Squat Cleans
    *1 Rep = Up-Down + DBL DB Min 1 - EZ DB Suitcase Lunges
    10 Burpee + Side Shuf e -Rest :30-
    G2OH Min 2 - Moderate MIN 2 - :45 Max Renegade Row
    FINISHER Min3-Hard 5 "No Row" DB Manmakers
    EMOM x 8 MINUTES MIN 3 - :45 Max DB G2OH
    5 SETS (:20 ON/:10 OFF) MIN 1 - :45 Max Air Squats MIN 4 - :45 Crossbody -No additional rest b/t sets-
    MVMT 1 - DB Shrugs MIN 2 - :45 Max DB Sumo Mountain Climbers -Rest 1:00-
    -Rest 1:00 b/t Sets-
    MVMT 2 - DB Calf Raises Deadlift High Pull FINISHER
    AMRAP x 5 MINUTES
    1 SET :30 Cardio Sprint
    :45 Plank 10 Burpee + Side Shuf e
    -:15 Rest- 5 DB Swings
    :45 Side Plank (R)
    -:15 Rest- FINISHER
    :45 Side Plank (L)
    -:15 Rest-
    :45 Plank 3 SETS
    -:15 Rest- 20 DB Russian Twists
    1:00 Hollow Hold 20 DB Plank Taps

    -Rest as needed b/t sets-

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