November 2020


8am Sunday Bootcamp with Jenn! “Compound Cardio” 1 Minute of Cardio 1 Minute of a compound movement* 1 Minutes of Cardio Rest 2 Minutes after each set 2 x through   *Headcutters Bicep Curl to OH Press to Skullcrusher Weighted sit up + 2 Russian Twists Up Down Devil’s Press

Follow along here! DAILY-5 WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats + Max Plank Hold (No Measure) SATURDAY SQUATS AMRAP x 6 MINUTES 8 Lunge (R) + Lunge (L) + Squat 10 Squat Rotations 12 Alt Cossack Squats -Rest 1:00- AMRAP x 6 MINUTES 8 Lunge (R) + Lunge (L)[…]

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Follow along here!  DAILY-5 WARM-UP 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over Rows 8 Lateral Jumps Over DB 3/3 Single DB Deadlift (No Measure) FULL-BODY STRENGTH EMOM x 16 MINUTES MIN 1 – :25 Single DB Strict Press / :25 Single DB OH Hold MIN 2 – :50 Single DB[…]

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Follow along here!  DAILY-5 WARM-UP 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) PUSH x PULL STRENGTH 4 SETS FOR QUALITY 10/10 Bulgarian Split Squats 20 Alt. Russian DB Swings* -Time Cap 12:00- *Switch hands at eye-level[…]

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Follow along here!  DAILY-5 WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Single Unders 20 Shoulder Taps 10 Tuck-ups (No Measure) BODYWEIGHT PUMP EMOM x 10 MINUTES MIN 1 – :45 Pike Shoulder Taps MIN 2 – :45 Tuck-Ups or V-Ups (Score is Reps) FULL-BODY SWEAT WORKOUT EMOM x 20 MINUTES MIN 1[…]

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Follow along here!  DAILY-5 WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Single DB Strict Press (No Measure) PUSH x PULL STRENGTH 5 SETS ON A 15:00 CLOCK… 10/10 Half Kneeling Arnold Press 10 DB Bent Over Row (Score is Weight) PUSH x PULL WORKOUT AMRAP x 7 MINUTES 20[…]

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Follow along here!  DAILY-5 WARM-UP 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) FULL-BODY STRENGTH EMOM x 12 MINUTES MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*[…]

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11.26.20 follow along  DAILY-5 WARM-UP 1:00 Cardio Choice into… 3 SETS :30 DB Strict Press :30 Goblet Squats into… AMRAP x 1 MINUTE Max Alt. V-ups (No Measure) PUSH x PULL STRENGTH 4 SETS AMRAP x 3 MINUTES 12 DB Goblet Squats 12 Single DB G2OH -Rest 1:00 b/t Sets- (Score is Weight) PUSH x[…]

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11.28.20 follow along DAILY-5 WARM-UP 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Air Squats MOVT 2 – Alt. Groiners *Both movements = 1 Set (No Measure) SATURDAY SQUATS E2MOM x 10 MINUTES 12 DB Death March 6 DB Thrusters (Score is Weight) SATURDAY SQUATS EMOM x 18 MINUTES[…]

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“Reps and Core” 30:30 x 2 1:00 Abs Rest a minute between 2 x through Athletes switch between the two exercises twice for 30 seconds each movement and finish with a minute of abs. Example with the first one – 30 seconds of bicep curls, 30 seconds of tricep kick backs, 30 seconds of bicep[…]

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