Programming

Sample Programming

You will be able to view a full month of training from Monday to Sunday. Let us know how it goes!

CRUSH IT!

Monday 5.25.20

A. “Murph”

Run 1 mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 mile

Option 2

150 Jumping Jacks

50 Push Ups (Knees)

100 Air Squats

50 Sit Ups

150 Jumping Jacks


Tuesday 5.26.20

2 Sets: 8 Minute EMOM:

  1. 12 Burpees
  2. 12 Box Jumps
  3. 20 Mt. Climbers
  4. 20 Sit Ups

Rest 2 minutes then repeat

Option 2: 2 Sets: 8 Minute EMOM:

  1. 7-9 Plank Up/ Downs
  2. 7-10 Box Step Ups (Alternating Legs)
  3. 10-15 Sit Ups
  4. :30 Seconds Jump Rope / Jog in Place

Rest 2 minutes then repeat


Wednesday 5.27.20

A. 3 sets:

20 PVC Good Mornings

:30 Side Plank (Each Side)

:20 Isometric Lunge Hold (Each Side)

:10 Bottom Of Push Up Hold

10 Hand Release Push Ups

B. For Time:

80-40-20

Walking Lunges

Up Downs (Athletic Burpee)

Option 2: 3 BIG Sets:

10 PVC Good Mornings

:20 Elbow Plank Hold (Elevate surface if necessary)

5 Push Ups (Elevate surface if necessary)

10 Alternating Lunges

:20 Push Up Plank Hold (Elevate surface if necessary)

5 Push Ups (Elevate surface if necessary)


Thursday 5.28.20

16 Minute AMRAP:

16 Lateral Hops over DB

8 DB Snatches

16 (2 for 1) Flutter Kicks

8 V-Ups

Option 2: Rest Day / OR:

4 Sets:

12 Lateral Step Overs

8 Air Squats

12 Flutter Kicks

8 Hip Bridges


Friday 5.29.20

*Repeat* (Aim to beat your previous time, same load)

“Ruck Run”

Run 3 Kilometers with 40/20 lb pack

Option 2: 30-40 Minutes Cardio your choice


Saturday 5.30.20

A. 3 sets:

6/6 Single Leg RDL

:15/:15 Single Arm Push Up Plank

12/12 Single Arm Curl

12 Bench Dips

B. 15 Minute AMRAP:

30 Double Unders / 60 Single Unders

20 Goblet Squats

10 DB Push Press

Option 2: 10 Minute AMRAP:

30 Jumping Jacks

20 Air Squats

10 DB Push Press


Sunday 5.31.20

Rest Day


Monday 5.18.20

Bench Press 6×6

Single Arm Curls 6×12 Each Arm

10-9-8-7-6-5-4-3-2-1

Weighted Lunges 35/20#

Push Press 35/20#

Leg Levers

Option 2:

DB Bench 3×6

Single Arm DB Curls 3×8 Per Arm

10-8-6-4-2

Air Squat

Single Arm Shoulder Press (1/2 reps per side, ex. 5/5, 4/4, 3/3)

Flutter Kicks (2 for 1)


Tuesday 5.19.20

For Time:

70 Calorie SKi / Run 600

7 Pull Ups

7 Box Jump Overs

7 Burpees

Bike 50 Cals / Run 400

7 Pull Ups

7 Box Jump Overs

7 Burpees

Ski 30 Cals / Run 200

7 Pull Ups

7 Box Jump Overs

7 Burpees

Bike 10 Cals / Run 100

7 Pull Ups

7 Box Jump Overs

7 Burpees

Option 2: 3-5 sets

12 Step ups (8-16 inches)

10 Hip Bridges

8 Air Squats

6 Body Weight Windmills

4 Burpees


Wednesday 5.20.20

Hill Runs

5-10 x 40 – 100 meters (Distance and reps can vary based on Hill)

Option 2: 10 Sets: 40 sec walk-jog / 20 sec sprint-run


Thursday 5.21.20

Rest Day


Friday 5.22.20

For Time:

Bear Crawl 50 Feet

9 Pull Ups

Bear Crawl 50 Feet

9 Pull Ups

Bear Crawl 50 Feet

9 Pull ups

Option 2:

2 Sets:

30 Feet High Knees / Marching

6 Knee Push Ups

15 Feet Walking Lunges

6 Up Downs (Burpee no Push Up)


Saturday 5.23.20

3 Rounds for time:

20 Calorie Row

15 Hip Ext/ RDL

15 GHD Sit Ups/ Butterfly Sit Up

5 Rope Climbs/ 10 DB Bent Over Row

Option 2:

3 Sets:

90 Second Jump Rope/ Jumping Jacks

15 PVC Good Mornings

20 Supine Oblique Reach

10 DB Lateral Raise


Sunday 5.24.20

Rest Day


Monday 5.11.20

12 Minute AMRAP:

8 Jump Lunges

8 Burpees

16 Alternating Lunges

16 Push Ups

Option 2: 8 Minutes: Scale Reps to: 4/4/8/8


Tuesday 5.12.20

Alternating EMOM x 16

  1. Sit Ups
  2. Air Squats
  3. Mt.Climbers
  4. Rest

Wednesday 5.13.20

FT:

Run 1k – Rest 3 minutes –

Run 2k – Rest 3 minutes-

Run 1k

Option 2:

30 min Run (Moderate Pace)


Thursday 5.14.20

Rest Day


Friday 5.15.20

15 Min AMRAP:

19 Wall Balls 20/14#

Calorie Ski

Option 2: 15 minute AMRAP:

Run 250 Meters

15 Burpees


Saturday 5.16.20

For Time:

15-12-9-6

Power Cleans 135/95#

Handstand Push Ups

Box Step Ups 1x 50/35# DB

Option 2: 12 Min AMRAP:

10 Ground to Overhead (Plate/MB/Sandbag)

10 Push Ups

10 Alternating Box Step Ups


Sunday 5.17.20

Rest Day


Monday 5.4.20

Every 90 Seconds for 18 minutes:

  1. 70 Double Unders
  2. 21 Shoulder to Over Head
  3. 18 Single Arm KB Snatch

No equipment:

Every 90 Seconds for 18 minutes:

  1. 70 Single Unders / Jumping Jacks
  2. 21 / 15 Push Ups
  3. 18 / 15 Plank Up / Downs

Tuesday 5.5.20

“Ruck Run”

Run 3 Kilometers with 40/20 lb pack

Option 2:

Run / Walk for 30 minutes


Wednesday 5.6.20

For Time:

27-24-21-18-15-12-9

Wall Ball 30/20 lb

Kettlebell Swing 2/1.5 pood

No Equipment:

27-24-21-18-15-12-9

Air Squats

Sit Ups


Thursday 5.7.20

For Time:

1 mile run

100 Walking Lunges

1/2 mile run

100 Walking Lunges

1 mile run

Option 2:

800m run / 50 walking lunges / 400m run / 50 walking lunges / 800m run


Friday 5.8.20

10 min EMOM:

20/15/10 Push Ups

10 min EMOM:

30/20/10 Mountain Climbers

5 min AMRAP:

Max Burpees

*25 minutes total, choose a rep scheme that is appropriate for you. No additional Rest.


Saturday 5.9.20

Complete:

100 feet bear crawl

100 feet broad jump

5x 40m Sprint / 1 min rest between sets

100 feet broad jump

100 feet reverse bear crawl

Option 2: 10 sets:

Run 1 min / Walk 1 min


Sunday 5.10.20

Rest Day


Monday 4.27.20

A. 5 Sets:

30 Second Handstand Hold / Opt 2: Isometric Overhead Hold

15 Second L-Sit Hold / Opt 2: 20 Second Push Up Plank Hold

B. 3 Sets:

1 Minute Elbow Plank / Opt 2: 30-40 Seconds

30 Second Side Plank Each Side / Opt 2: 15-20 Seconds Per Side

C. 1-3 Sets:

50 Lunges / Opt 2: 30 reps Each

50 Push Ups

50 Sit Ups


Tuesday 4.28.20

A. 3 Rounds Each For Time of:

Run 1K

100 DU/ Single Unders

Opt 2: 3 Sets:

Walk/Run 6 Minutes

40 Jumping Jacks

B. 3-5 Sets:

20 Ceiling Reaches

20 Bicycles

20 Hip Bridge + Leg Lift

20 Leg Levers


Wednesday 4.29.20

A. 3-5 Sets: 40 Seconds On / 20 Seconds Off

Jump Squat / Air Squat

Plank Movers / Plank Shoulder Tap

Burpees / Athletic Burpee

Opt 2: 30 on / 30 off

B. 3-5 Sets:

Bicep Curls “21’s”

12-20 Bench Dips

20-30 (Moderate) Shoulder Press


Thursday 4.30.20

A. For Completion:

100 Meter Walking Lunge

75 Meter Bear Crawl

50 Meter Burpee Broad Jump

75 Meter Bear Crawl

100 Meter Walking Lunge

Opt 2: 50 meters / 30 / 10 / 30 / 50

B. 1 Set:

Accumulate 5 minutes in a Wall Sit

*Every Break 10 Push Ups + 20 Abs your choice


Friday 5.1.20

A. 5 Sets:

Run 1 min (Fast)

Jog 2 min (Moderate)

Walk 2 min (Slow)

B. Tabata: 8x 20 Seconds on / 10 Seconds off (For each movement)

Bowler Squats

Plank Up Downs

Single Leg RDL (4 sets each side)

Bent Over Row


Saturday 5.2.20

A. Alternating EMOM X 10 Minutes

  1. Jump Rope
  2. 10-20 Push Ups (Pick a challenging rep scheme that you can stick to)

B. 10 Minute AMRAP:

20 Air Squats

20 Swings / Good Mornings

20 Sit Ups

Opt 2: 10 reps each movement


Sunday 5.3.20

Rest Day!


Monday 4.20.20

A. For Time:

100 – 80 – 60

Double Unders / Single Unders

Ab Mat Sit Up

25 – 20 – 15

Burpees

Option 2: 50 – 30 – 10 // 15 – 10 – 5

B. 3 sets:

:40 Second Side Plank Each Side

30 Ceiling Reaches

: 40 Seconds Plank Up Downs

20 Plank Shoulder Taps (Controlled)

Option 2: :20 / 15 / :20 / 10


Tuesday 4.21.20

EMOM X 20 Minutes *For Max Reps

  1. Push Ups
  2. Air Squats
  3. Single Arm Row
  4. Alternating Step Ups
  5. Option 2

Option 2: Make the fifth minute a rest, this will result in you doing 4 rounds while getting 4 minutes of rest.


Wednesday 4.22.20

A. 5 Sets: (25 minutes)

Run/Jog for 3 minutes

Walk for 2 minutes

(Building on last weeks run workout from 4.18.20)

Option 2: 3 sets: (15 minutes)

B. 8 minute amrap:

10 Alternating V Ups

10 Side Plank Hip Touches (Each Side)

10 Leg Levers

20 Supine Oblique Reach

Option 2: 6 minute amrap: Cut the reps in half


Thursday 4.23.20

A. Back Squat – 3×10 *Heavier than last week

Shoulder Press – 3×10 *Heavier than last week

B. 4 Sets:

12 Bulgarian Split Squats (Each Leg)

9 Single Arm Bench Press (Each Arm)

6 Burpee Broad Jump


Friday 4.24.20

A. 15 minute AMRAP:

10 Jump Squats

20 Jump Lunges

10 Burpees

B. 1 x 50 reps each

Bicycles

Hip Bridges

Flutter Kicks

Donkey Kicks (25 per leg)


Saturday 4.25.20

5 Rounds Each for Time:

Run 200 Meters

20 Goblet Squats

20 Bench Dips

Rest 1 minute between rounds

Option 2: 3 rounds


Sunday 4.26.20

Active Recovery

Run for 30 minutes

15-30 minutes of body work (yoga, foam roll, stretch, etc.)


Monday 4.13.20

A. “Tabata” (Alternating Movements)

8 Rounds Each of: 20 Seconds of Work / 10 Seconds of Rest (8 min total)

  • Handstand Hold
  • L-Sit

Option 2: Elbow Plank/Elevated Push Up Plank

Flutter Kicks / Supine Alternating Leg Raises / Marching in Place

B. 3 x 15 Push Ups / Option 2: Elevated Push Ups

3 x 30 Banded Row (Black) / Option 2: 3 x 20 Lighter Band (Red)

Notes: Part A. If Option 2 is still a little too much try 10 seconds of work and 20 seconds of rest. Part B. If you do not have a band, you can substitute a Bent Over Row with Dumbbells or Milk Jugs in Place of the banded Row


Tuesday 4.14.20

A. Shoulder Press 3 x 10 *For Load

Barbell / DB / Weighted Pole / Milk Jugs (You have options)

B. 4 rounds – :40 Work / :20 Rest

Sit Ups / Seated Knee Lifts

Air Squats / Sit Stand (Squat to chair, stand without having to “rock up”)

Alternating Stationary Lunges / Small Step Alternating Step Ups

Option 2: 3 rounds – :30 Work / :30 Rest

Notes: Part A. Shoulder Press can be done with nearly anything be creative, pick a challenging weight. If you decide to do a single arm press make sure to do 3 x 10 per side. Part B. How hard you push yourself is relative to your abilities. The goal is max reps. Record your first round and try to match that effort for the rest of the intervals. During rest focus on your breathing and remain calm, try not to fidget.


Wednesday 4.15.20

24 Min Alternating EMOM: (Every minute on the minute)

  1. Side Plank :30/:30 (Right/Left)
  2. Wall Sit :40 Seconds
  3. Plank Shoulder Taps :40 Seconds
  4. Body weight Bulgarian Split Squats :30/:30 (Right/Left)

Option 2: 12- 16 minutes (3-4 rounds) :30 On / :30 Off (:15/:15 for Planks and Bulgarian Split Squats). Side Planks and Shoulder Taps can be done against the wall or elevated on a box.


Thursday 4.16.20

Run 45 Minutes for Distance

Option 2: Jog/Walk for 30 Minutes @ a Moderate Pace

If you have cardio equipment you can Bike/Row as well. Take at least 20 minutes and see how far you can go!


Friday 4.17.20

A. Back Squat 3 x 10 * For Load

Barbell / DB Goblet Squat / Weighted Back Pack / Small Child (You have options)

B. 15 minute AMRAP: (As many rounds as possible)

4 Burpee Broad Jumps

12 Alternating Step Ups #50 lbs

36 Double Unders / Single Under

Option 2: 9 minute amrap:

3 athletic burpees

9 body weight step ups

27 Line Jumps / Jumping Jacks

Notes: Part A. Back Squat can be done with nearly anything, be creative, and pick a challenging weight. Part B. If you do not have a jump rope do lateral line jumps, for step ups find a large or small step.


Saturday 4.18.20

A. 5 Sets: (20 minutes)

Run/Jog 2 minutes

Walk 2 minutes

Option 2: 3 sets (12 minutes)

B. 30-20-10

Push Ups / Elevated Push Up

V – Ups / Leg Levers /Supine Single Leg Raise (Alternate)

Jump Squat / Air Squat

Option 2: 15 – 10 – 5


Sunday 4.19.20

If you have completed all 6 days of this weeks programming, you now deserve a rest. Rest days are not about being lazy and doing nothing but rather a day to replenish yourself after a week of solid work. Eat good foods. Rest but still move the body. Go for a walk. Read a book. Give the mind what it needs. Prepare yourself for another week. Stay strong, positive, and healthy.

BBI Fitness


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