Week of April 22, 2024
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 you need to make your visits to the club comfortable and fun!
BREAKING NEWS
BOOT CAMP
Dynamic Warmup 6 mins
Glute Bridge Hold Skull Crushers
Floor DB Flys
DB Diagonal Crunch
DB OH Leg Lifts
Hamstring Walkouts
Sumo Squat to Curl
KB Alt Lateral Lunge
DB OH March (Pause at Top)
Countdown 20-10 Drop 2
Dynamic Warmup 6 mins
Station 1
DB Arnold Press x6
DB Rack Squat x10
DB Push Ups x8
DB Snatch x6ea
2min/30 Sec. x4 Rounds
Station 2
Cardio Sprint x8 Cals
Slider Diag. Jackknife x10
Slider MT. Climber x20
T-Rotation x5ea
2min/30 Sec. x4 Rounds
Station 3
TRX Row x10
TRX Jump Lunge x12
Supine to Stand x5
Sit Up w/ WB OH Toss
2min/30 Sec. x4 Rounds
Station 4
Miniband Side Steps x20 Sec.
Miniband Push Up Hop In-Out x12
Miniband Squat Pulse x15
Miniband Squat Jacks x10
2min/30 Sec. x4 Rounds
Dynamic Warmup 6 mins
100’s
DB Diag. Punch x100
Rope Slam x100
WB JJ x100
WB Slam x100
WB Chest Pass x100
High Knees w/ WB OH x100
Duck Unders x100
Heel Taps x100
KB Swing x100
Cardio x60 Cal
x45 Min Max
Dynamic Warmup 6 mins
Station 1
DB bench press x 8
Bench dips x 8
Bench hop overs x 8
x 4 RNDS
Station 2
cardio cals x 8
lat hop overs x 8
WB Toe taps x 16
x 4 RNDS
Station 3
sled push 1 lap
band resisted OH marches x 16
WB twist toss x 16
x 4 RNDS
Station 4
MB OTS x 8
MB uneven push ups x 8
KB bear pull thru x 8
x 4 RNDS
*accumulate 5 mins of planks during
Dynamic Warmup 6 mins
Station 1
DB Strict Press (Heavy) x6
DB Thruster x6
AMRAP x7 Min
Station 2
Cal Cardio x12 Cals
Jump Rope x30
AMRAP x7 Min
Station 3
WB Zombie Crunch x8
WB OH Leg Lifts x8
AMRAP x7 Min
Station 4
WB Rot. Slams x 12
WB w/ Catch x10
AMRAP x7 Min
Station 5
KB Chest Press x8
KB 1/2 TGU x3 Ea
AMRAP x7 Min
Station 6
KB Around The World x5 Ea
KB Bear Crawl w/ KB Pull x1 Length
AMRAP x7 Min
Dynamic Warmup 6 mins
Pyramid
30-15 45-15 60-15 45-15 30-15
Lateral Raises
Rev Lunge with Curl
MB Squat
OH Tricep Ext.
KB Alt Lat. Lunge
DB OH Dead Bugs
Renegade Rows
Plank
Dynamic Warmup 6 mins
Station 1
Alt db snatch
Sit up w db
DB alt rev lunges
Rope wave big alt arm
45/15 x2
Station 2
Cardio
Bear sit thru
Step up w mb press (R then L)
MB split squat (R then L)
45/15 x2
Station 3
WB OH toss w alt step
WB russian twist
WB w catch
Wall sit with OH WB hold
45/15 x2
Station 4
KB high pull
KB TK to stand
Push up hold w KB pull thru
Plank hold
45/15 x2
FINISHER
Pushup hop in/out x20
Scissor kick up/down x20
Pop squat x20
x3 rds AFAP
MET CON
Dynamic Warmup 6 mins
Bench Press x4/3/2
Seated Leg Lift x10
Seated Arnold Press x8
RFE Split Squat x6ea
KB Sprinters RDL x5ea
Bench Hop Overs x12
x36 Min Tempo
*Accumulate 3 Min of Plank Time
*Accumulate 50 Cal Cardio
Dynamic Warmup 6 mins
Squat x4/3/2
Lunge Hold w/ TB Punch x8ea
TB Chop x10ea
x10 Min Tempo
KB Farmers Carry to PC
Heavy Sled Pull x1 Lap
Sandbag Carry Up/Down Stairs x1 Lap
KB Sumo Shift x12
WB Chest Pass x15
WB OH Tap x10
x10 Min Tempo
x40 Min Max
Dynamic Warmup 6 mins
Push Press x4/3/2
TB Resisted Leg Lift x10
TB Upchop x8ea
Slider Jack Knife x12
x20 Min Tempo
RDL x6
Bar Push Up x8
Plank Hold w/ Fwd Arm Reach x6ea
Slider HS Curl x8
x20 min Tempo
Dynamic Warmup 6 mins
clean choice x 4/3/2
bar plank alt leg lift x 12
bar roll out x 6
x 12 min tempo
Plate lunge twist to BC
Plate OH March to PC
Slider leg drag 1 length
TRX jump lunges x 8
Sandbag rows x 8
Monkey bars 1 lap
12 min tempo
x 45 min max
Dynamic Warmup 6 mins
Deadlift x 4/3/2
WB bridges x 12
KB bear pull thru x 8
TB pullover x 10
x 16 min tempo
Bar BO row x 6
DB renegade row x 8
Long sit DB Press x 8
split squat bounce w/ Palloff hold x 10 ea
x 16 min tempo
FINISHER
WB MT climbers
WB Russian Twists
WB Diag crunch
WB JJ
20/10/5
Dynamic Warmup 6 mins
HEAVY
KB snatch x 4 ea
KB bicep curl x 8
KB tricep ext x 8
DB pec fly x 8
DB floor press x 8
DB OH swing x 8
3 RNDS
WB slams x 10
WB toss w/catch x 10
WB burpees x 8
MB OTS x 8
MB alt uneven push ups x 8
Cardio cals x 6
3 RNDS
PREVIOUS WORKOUT
Week of April 15, 2024
BOOT CAMP
Mon 4/15
Dynamic Warmup 6 mins
Pyramid
30-15 45-15 60-15 45-15 30-15
DB Supine Front Raises
DB Racked Sumo Squats (low)
Bear Hold Alt Rows
DB Squats to Calf Raise
Glute Bridge Hold Skull Crushers
KB/DB RDL
WB OH Dead Bugs
WB Russian Twists
Dynamic Warmup 6 mins
Station 1
DB OH Press
DB Lat. Raise
DB Curl
1 Min/15 Sec.
Station 2
Cardio 12-15 Cal
Plank Up/Downs
Slider Rev. Lunge(1 side per Round)
1 Min/ 15 x2
Station 3
Viper High Knee Run In Place
Viper Fwd/Back Bear Crawl
Viper Broad Jump
1 Min/15 x2
Station 4
Wall Sit w/ OH WB Tap
MB Over Shoulder
Bear Hold w/ MB Push Thru
1 Min/ 15 x2
Station 5
TK Alt. KB Halo
Alt. KB Side Lunge
KB Snatch
1 Min/ 15 x2
Dynamic Warmup 6 mins
DB Diag. Punch
DB Supine Front Raise
Squat w/ Alt. Front Kick(DB Racked)
Leg Lift w/ DB OH
TRX Row
TRX Chest Press
MB OH Toss
Cardio x10 Cal
Countdown 20-10 Drop 2
Dynamic Warmup 6 mins
Station 1
Bench Row x 8 ea
Bench tricep dips x 10
Bench chest press x 10
Skull crushers x 8
4 rounds
Station 2
PB ab roll out x 8
PB passes x 8
Cardio cals x 8
TRX Jump lunges x 8
4 rounds
Station 3
WB OH step ups x 16
lat hop overs x 16
slider HS curls x 10
slider push ups x 4 ea
4 rounds
Station 4
butt to WB x 12
WB slams x 10
Plank to bear x 8
WB diag. crunch x 16
4 rounds
Dynamic Warmup 6 mins
WB Rot. Slam
WB Squat Jump
WB Diag Chops
WB Spidermans
WB alt leg crunch
WB hollow hold (in hands)
WB half burpee
WB JJ
WB russian twist
WB knee to opp elbow
45/15 x 4
Dynamic Warmup 6 mins
Mountain Climbers x100
DB OH March x90
DB OH Dead Bugs x80
DB Glute Bridge x70
DB Floor Chest Press x60
TRX Jump Squat x50
DB/KB RDL x40
DB/KB Pullover x30
Cardio x20
Bear Hold w/ Rows to Plank w/ Push-up x10
Cardio x20
DB/KB Pullover x30
DB/KB RDL x40
TRX Jump Squat x50
DB Floor Chest Press x60
DB Glute Bridge x70
DB OH Dead Bugs x80
DB OH March x90
Mountain Climbers x100
x45 Min AMRAP
Dynamic Warmup 6 mins
EMOM 8
rope JJ x 8
rope burpee w/slam x 8
EMOM 8
DB thrusters x 10
DB renegade row x 8
EMOM 8
12 cals cardio
EMOM 8
box jump x 10
slider jackknife x 12
EMOM 8
WB skaters x 12
heavy MB toss x 8
MET CON
Dynamic Warmup 6 mins
Landmine Anti-Rotation x5ea
DB OH Press x6
DB Curl x8
DB Rev. Fly x8
Dragon Flag x4
DB T-Rotation x5ea
x28 Min Tempo
Finisher
Cardio x50 Cals
Burpees x40
WB Slam x30
Plank x2 Min
Side Plank x30sec. Ea. Side
Dynamic Warmup 6 mins
Deadlift x5/4/3
TB Pullover x10
TB Face Pull x10
Bar Rollout x5
KB 1 Arm OH Carry to PC
Walking KB Swing x1 Length
KB Around the World x10
WB w/ Catch x8
WB Twist Toss x8ea
KB Squat to Curl x8
KB 1 Arm OH Carry to PM
x40 Min Tempo
Dynamic Warmup 6 mins
Split Jerk x4
Arnold Press x8
DB Diag Punch x8ea
DB Front Raise to Lateral x5
KB Sumo Squat x10
KB RDL x8
Side Leg Drop x5ea
Hollow Hold x30 Sec.
x35 Min Tempo
50 Cal Sprint
Dynamic Warmup 6 mins
squat x 4
KB sumo shift x 8
KB pullover x 10
TB resisted sit to TK x 8
x 12 min tempo
run to PC
sled pull 1 length
sled push 1 length
TRX jackknife x 10
box jump x 8
bar hang to FAT
rope wave x 20
x 12 min tempo
x 45 min max
Dynamic Warmup 6 mins
bench press x 4
ring pull up x 6
bear kick thru x 4 ea
walkouts x 6
x 16 min tempo
Bar BO row x 4
bar roll out x 6
DB renegade row x 8
bar resisted leg lifts x 10
x 16 min tempo
FINISHER
WB w/catch x 10
WB JJ x 10
WB MT climbers x 20
WB Rot Slams x 20
3 RNDS AFAP
Dynamic Warmup 6 mins
Power clean x 4
DB high pull x 8
WB sit up x 10
butt to WB x 10
KB goblet alt curtsy lunges x 8
KB windmill x 3 ea
KB around the world x 12
x 32 min tempo
FINISHER
12 cals cardio
1 min low plank
10 cals cardio
30 secs side plank ea
8 cals cardio
1 min high plank
10 min AMRAP