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WEEK 1

The document outlines a weekly workout plan with various exercises categorized into warm-up, WOD 1, WOD 2, and WOD 3 for each day from Saturday to Thursday. Each day includes a combination of running, strength training, and stretching exercises, with specified repetitions and rounds. The plan is designed to enhance fitness through a structured routine over the week.

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11 views

WEEK 1

The document outlines a weekly workout plan with various exercises categorized into warm-up, WOD 1, WOD 2, and WOD 3 for each day from Saturday to Thursday. Each day includes a combination of running, strength training, and stretching exercises, with specified repetitions and rounds. The plan is designed to enhance fitness through a structured routine over the week.

Uploaded by

hsqjpn72bf
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WEEK 1 Warm up WOD 1 WOD 2 WOD 3

15 mins
SAT 3 Rounds 3 Rounds 2 Rounds

Run 20 Jumping jacks 20 Lunges 15 Nurpees


+ 20 Squats 20 jog in place 30 sec. plank
Stretching 20 M.C. 20 Pushups 15 Tuck jump
20 inchworm 20 sit-ups 30 sec plank

SUN 3 Rounds 3 Rounds 3 Rounds


Run
+ 20 High Knees 20 knee pushups 15 GB Squats
Stretching 20 Donkey kicks 20 Thrusters 15 R.T
20 Front kicks 20 Leg raises 15 Lunges
20 Superman 20 Tuck jump 15 Windshield

MON 3 Rounds 3 Rounds 3 Rounds


Run
+ 20 Front jump bk hop 20 KB swing American 20 Crunches
Stretching 20 Reverse Lunges 20 GB Squats 30 sec. plank
20 Alt. Fast Feet 20 Pushups 20 Flutter kicks
20 Sit-ups 20 M.C. 30 sec plank

TUES 3 Rounds 3 Rounds 2 Rounds


Run
+ 20 High knees 20 G2OH 10 Burpees
Stretching 20 M.C. 20 Pushups 20 GB Squats
20 Jumping Jacks 20 Bent Row 30 sit-ups
20 Squats 20 bicycle

WED 3 Rounds Amrap 5 mins 2 Rounds


Run
+ 20 inchworm 40 Squats 20 shoulder taps
Stretching 20 pushups 30 Flutter kicks 20 leg raises
20 butt kicks 20 frog jump 20 lunges
20 sit-ups 10 high knees 20 superman
Thurs 3 Rounds Amrap 5 mins 2 Rounds
Run 15 crunches
+ 20 cross-body jacks 5 burpees 15 situps
Stretching 20 Squat tempo 10 v-ups 15 Heel touch
20 star jump 15 knee pushups 15 Flutter kicks
20 M.C 30 Sec plank

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