This Weeks Workouts
“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life, and that is why I succeed.” —Michael Jordan
REMEMBER- WE ARE HERE FOR YOU! If you want any help in any area of the club, just ask. You can even contact our fitness team directly by emailing Kat Butterfield at kat@worcesterfitness.com. She’ll make sure that you get all the information to make your visits to the club comfortable and fun!
BOOT CAMP
Dynamic warmup 6 mins
Station 1
DB pec fly
DB seated military press
DB seated curl
seated alt leg crunch on bench
4 x 10 each
Station 2
15 cal cardio on each (runner, ski erg
bike, rower)
AFAP
Station 3
box jump x 5
plank up/down x 6
slider jack knife x 12 (control)
STD half burpee x 5
leg swing s-s x 12
x 4 rounds tempo
Station 4
Wall Sit WB OH taps x10
WB OH toss (no step) x 10
WB russian twist x 10ea
WB rot slam x 10ea
x 4 rounds tempo
Station 5
KB swing x 10
2 KB clean to squat x 5
2 KB tall plank burpee x 5
KB up right row x 10
4 rounds tempo
Move on when done with station
accrue 5 min plank time during workout
Dynamic warmup 6 mins
Station 1
DB OH swing x 10
DB rack squat x 8
EMOM x 8
WB rot toss x 5ea
WB slam x 10
EMOM x 8
quick switch s-s x 10
boarder hop x 10
EMOM x 8
ring knee up x 10
Slider push up fwd reach x 6
arm/leg crunch x 10
EMOM x 8
12 cal cardio
EMOM x 8
Dynamic warmup 6 mins
Pyramid 30/15_45/15_60/15_45/15_30/15
High plank with alt toe touch
KB gob alt rev lunge
Broad jump fwd – 2 hops back
Full sit up with WB press
Bear hood with KB pull through
Lateral high knee x3 S-S
WB Spider-Man hop
DB skull crusher
Station 1
Rope wave big alt arm
DB thruster
Sumo DB bent over row
1 min/15 x 2 rounds
Station 2
WB Chest pass
wall sit w/ WB s-s taps
WB skaters
1 min/15 x 2 rounds
Station 3
Fwd step up w/ hop (R first round, L second round)
pball dead bug pass
pball plank hold
1 min/15 x 2 rounds
Station 4
Cardio 15/20 cal
leg swing s-s
slider jack knife
1 min/15 x 2 rounds
Station 5
off-set KB push up
ring fallout
side plank hold (R first round, L second round)
1 min/15 x 2 rounds
Alt. DB Snatch
MB Offset Push Ups (Split Reps)
TRX Jump Lunge
MB Over Shoulder
WB Rot. Toss (Power)
MB Slam
Sit Up to WB OH Toss
DB OH Tricep Ext.
Cardio x10cal or Dump Run
Countdown 20-10 Drop 2
Station 1
Man maker x 5
DB pullover x 8
Rope slam big x 10
5 rounds AFAP
Station 2
WB alt twist toss x 10
WB slam x 10
JJ x 20
5 rounds AFAP
Station 3
Side step up w/ hop x 10ea
T-rotation x 10
Side leg drop x 10
5 rounds AFAP
Station 4
Cardio 50 cal
AFAP
Station 5
KB goblet squat x 10
KB russian twist x 10
ring row x 10
5 rounds AFAP
45 min max
Station 1
JJ x 100
diag crunch x 100
DB push press x 50
KB swing x 50
Tubing extension x 50
180 jumps x 50
leg lifts x 50
push up hop in-out x 100
alt side lunge w/ hop x 100
MB over shoulder toss x 50
cardio 50 cal
AFAP 45 min max
POWER MET CON
KB swing x 8
KB DL to goblet x 6
KB goblet squat x 4
KB swing alt lateral lunge x 8
1/2 TGU x 4ea
x 16 min tempo
Deadlift x 6
bar push up x 5 (slow tempo)
slider mount climbers on bar x 10 (slow tempo)
WB w/ catch x 10
x 16 min tempo
FINISHER
50 180 jumps
50 side burpee hops
50 diag crunch
50 skaters w/ floor touch
50 push up hop in-out
30 cal cardio
Squat x6
TB Pallof Press x8ea
TB 1 Arm Punch in Lunge x8ea
Plank Up Downs x5ea
Heel Taps x20
x5 Rounds
2 DB OH Carry to PC
2 DB Bear Crawl x1 Length
Bar Hanging Leg Lift x 6
WB Rot. Toss (Power) x8ea
Rope Slam (Big) x15
Box Jump x4
x4 Rounds
2 DB OH Carry to PM
Finisher
20 Second Max Speed Sprints
on T-Mill or Assault Bike x3 Rounds
Push press x 4
10 TB tricep pulldown
EMOM x 11
clean x 4
slider jack knife x 10
EMOM x 11
FINISHER
20 cal Cardio
30 peak burpee
40 WB w/ catch
50 WB push up hop s-s
40 WB rot slam
30 leg lift
20 cal Cardio
AFAP
RDL x6
Bar Rollout x4
KB Alt. curtsy lunges x4ea
KB TK to Stand x5ea
Bar Plank Hold w/ Alt. Arm Reach x5ea
x 5 Rounds
Bar High Pull x5
KB Goblet Carry to PC
Sled Pull x 1 Lap
KB Swing x10
Bear Hold w/ KB Pull Thru x8
KB Goblet Carry to PM
Repeat 3 Times
Finisher
30 Cal Sprint/ Max Speed
Bench Press x6
DB Pullover x8
WB Peak Burpee to Slam x8
DB BO Row in Bear on Bench x5ea
Leg Crunch on Bench x12
DB Rev. Fly x6
2 DB Rack Fwd. Lunge x4ea
*Run Upstairs
10 Cal Cardio
x36 Min Tempo
DB pec fly x 8
DB bicep curl x 8
TB pull apart x 8
1 arm plank on bench w/ DB row x8 each
16 min tempo
back squat x 6
TB rev lung with row x 8 each
TB up chop x 8
1 arm KB clean to press x 4ea
16 min tempo
FINISHER
cardio x 10 cal
alt runner’s crunch x 12
leg lift x 14
jump lunge x 16
knee to opp elbow x 18
JJ x 20
5 rounds AFAP
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