Week 18 | May 2021

MONDAY

May 03, 2021

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 6 Minutes:
12 Down Up Broad Jumps
9 Butterfly Sit Ups
6 Floor Touch To Jumps

*Rest 1 Minute*

As Many Rounds As Possible In 3 Minutes:
9 Down Up Broad Jumps
6 Butterfly Sit Ups
3 Floor Touch To Jumps


TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Air Squats
INTO
20-30 Seconds Squat Hold
*Banded Optional

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

*Rest 30 Seconds Between Sets*

Modifications

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster

 

TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

*Rest 30 Seconds Between Sets*

Modifications

MOVEMENT DEMOS

Alternating DB Hang Snatch:
https://youtu.be/X1Ztq-nuuQw

Butterfly Sit Up:
https://youtu.be/ZY1j46ozHHU

DB Thruster:
https://youtu.be/8yPcDDvWqsE

Banded Air Squat:
https://youtu.be/mvDPAUfzn24

Single Leg Glute Bridge:
https://youtu.be/3B3fmAe7sUk

Glute Bridge Hold:
https://youtu.be/lsfeiV8jcSc

WARM UP

WORKOUT

Workout Details

Every Minute For 10 Minutes (10 Sets):
5 Back Squats

50-60% Of 1rm Back Squat

 

As Many Rounds As Possible In 10 Minutes:
20 Alternating DB Hang Snatch
15 Butterfly Sit Ups
10 DB Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Alternating DB Hang Snatch
5 Butterfly Sit Ups
1 DB Thruster


TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

*Rest 30 Seconds Between Sets*

Modifications

Substitution For 5 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 15-20 Jumping Air Squats

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

3 Sets:
3 Power Snatch + 3 Hang Power Snatch

50-55% Of 1rm Power Snatch

3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch

50-55% Of 1rm Squat Snatch

*Rest As Needed*

 

Every Minute For 10 Minutes (10 Sets):
5 Back Squats

50-60% Of 1rm Back Squat


As Many Rounds As Possible In 10 Minutes:
20 Hang Power Snatch
15 Butterfly Sit Ups
10 Thrusters

*Rest 2 Minutes*

As Many Rounds As Possible In 5 Minutes:
10 Hang Power Snatch
5 Butterfly Sit Ups
1 Thruster

 

TONE THE TUSH CHALLENGE

4 Sets:
45-60 Seconds Max Banded Air Squats
INTO
20-30 Seconds Banded Squat Hold

*Rest 30 Seconds Between Sets*

2 Sets:
10 Single Leg Glute Bridge (Each Side)
20-30 Seconds Glute Bridge Hold

Modifications

WARM UP

WORKOUT

Workout Details

5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls

Set 1 - 5: 60-70% Of 1rm Squat Snatch

3 Sets:
5 Hang Muscle Snatch

Set 1 - 3: 55-65% Of 1rm Squat Snatch


Every 2 Minutes For 6 Minutes (3 Sets):
2 Power Snatch + 2 Overhead Squat

Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
55-65% Of 1rm Squat Snatch

 

3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold

*Rest As Needed*


Substitution For 10 Seconds Chin Over Bar Hold:
10 Seconds Hollow Hold / 10 Seconds Tuck Hollow Hold


TUESDAY

May 04, 2021

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 10 Minutes:

200m Run
20 Seconds Pike Hold
15 Static Legs V Ups
10 Air Squats
5 Wall Walks

 

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Modifications

Substitution For 200m Run:
6-8 Calorie On Any Machine / 6-8 Burpees / 8-10 Pull Ups / 50 Jumping Jacks / 50 Plank Jacks / 50 High Knees

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 20 Minutes:

500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

 

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Modifications

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 12 Minutes (6 Sets):

Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold

 

As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

 

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):

Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Modifications

Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

WARM UP

WORKOUT

Workout Details

2 Sets:
2 Strict Press + 2 Push Press + 2 Push Jerk

50-60% Of 1rm Strict Press

2 Sets:
10 Seconds Jerk Dip Hold + 2 Push Jerk

50-60% Of 1rm Push Jerk

*Rest As Needed*

 

Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 8-10 Supinated Pull Ups
Station 2: 10-20 Seconds Hanging Knee Tuck Hold

 

As Many Rounds As Possible In 20 Minutes:
500m Row
20 Floor Seated DB Press
15 DB Rows
10 Toes To DB
5 Wall Walks

 

TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 10 Minutes (5 Sets):
Station 1: 30-50 Seconds Plank Bounces
Station 2: 30-50 Seconds Plank Leg Kicks

Modifications

Substitution For 8-10 Supinated Pull Ups:
10-20 Seconds Hollow Hold / 10-20Seconds Superman Hold / 8-10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Hanging Knee Tuck Hold:
10-20 Seconds Tuck Hollow Hold / 10-20 Seconds Flutter Kicks

Substitution For 500m Row:
15-20 Calorie On Any Machine / 400m Run / 15 Burpees / 15 Pull Ups / 50 Jumping Jacks + 50 Plank Jacks + 50 High Knees

WARM UP

WORKOUT

Workout Details

5 Sets:
3 Clean Pulls + 3 Clean High Pulls

Set 1 - 5: 55-65% Of 1rm Squat Clean

3 Sets:
3 Hang Muscle Cleans + 3 Front Squats

Set 1 - 3: 55-65% Of 1rm Muscle Clean


5 Sets:
10-20 Seconds Jerk Grip Overhead Hold

60-70% Of 1rm Split Jerk
*Rest As Needed*


2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts

*Rest As Needed*

MOVEMENT DEMOS

Clean Pull:
https://youtu.be/anJGxXdUIPY

Clean High Pull:
https://youtu.be/8jIRsonYGvg

Hang Muscle Clean:
https://youtu.be/0Dy9LliZeec

Front Squat:
https://youtu.be/-_Nw3jP6J1w

Jerk Grip Overhead Hold:
https://youtu.be/SNlWjolvdWk

Back Rack Split Lunge:
https://youtu.be/XsR9u8hC3nA

Banded Good Morning:
https://youtu.be/uJtCTt7AWIg

KB Sumo Squat Romanian Deadlift:
https://youtu.be/tfU0Z-GUUSc


WEDNESDAY

May 05, 2021

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 4 Minutes:
4 Deadlift Jumps
8 Bench Dips
12 Down Ups
15 Butt Kickers

*Rest 2 Minutes*

As Many Rounds As Possible In 4 Minutes:
15 Butt Kickers
12 Down Ups
8 Bench Dips
4 Deadlift Jumps

 

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Modifications

WARM UP

WORKOUT

Workout Details

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters


TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Modifications

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

WARM UP

WORKOUT

Workout Details

3 Sets:
10 Full Grip Front Squats

60-65% Of 1rm Front Squats

*Rest As Needed*

 

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters

 

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Modifications

Substitution For 10 Full Grip Front Squats:
10 DB Front Squats / 10 Goblet Squats

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

WARM UP

WORKOUT

Workout Details

5 Sets:
2 Power Cleans + 1 Hang Squat Clean

60-70% Of 1rm Squat Clean

*Rest 60-90 Seconds Between Sets*


3 Sets:
10 Full Grip Front Squats

60-65% Of 1rm Front Squats

*Rest As Needed*

 

As Many Rounds As Possible In 8 Minutes:
4 DB Thrusters
8 Strict Pull Ups
12 Down Ups
16 Double Unders / 32 Single Unders

*Rest 2 Minutes*

As Many Rounds As Possible In 8 Minutes:
16 Double Unders / 32 Single Unders
12 Down Ups
8 Strict Pull Ups
4 DB Thrusters

 

TONE THE TUSH CHALLENGE

Every Minute For 3 Minutes (3 Sets):
20-40 Jumping Lunges

Every Minute For 3 Minutes (3 Sets):
20-40 High Knees

Every Minute For 3 Minutes (3 Sets):
20-40 Pop Squats

Modifications

Substitution For 8 Pull Ups:
8 DB Upright Rows / 8 DB Bicep Curls / 8 DB Bent Over Seesaw Rows

Substitution For 16 Double Unders / 32 Single Unders:
32 Quick Taps / 32 Mountain Climber Twists / 32 Bicycle Kicks

 

WARM UP

WORKOUT

Workout Details

3 Sets:
3 Front Squats

70-80% Of 1rm Front Squat


3 Sets:
3 Back Squats

70-80% Of 1rm Back Squat


4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels

*Rest As Needed*


THURSDAY

May 06, 2021

WORKOUT

Workout Details

Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.


TONE THE TUSH CHALLENGE

Buy In:
60-90 Seconds Glute Bridges
*Banded Optional

3 Sets:
20 Reverse Hypers
*Banded Optional
20 Crossover Lunges
10 Step Up Kick Backs (Each Side)

Buy Out:
60-90 Seconds Glute Bridges

MOVEMENT DEMOS


FRIDAY

May 07, 2021

WARM UP

WORKOUT

Workout Details

5 Rounds For Time:
(10 Minute Time Cap)

50 Mountain Climbers
10 Sumo Squats
10 Vertical Jumps

 

TONE THE TUSH CHALLENGE

4 Sets:

10 Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 10 Step Ups:
20 High Knees / 10 Reverse Lunges / 10 Spider Climbers

WARM UP

WORKOUT

Workout Details

5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead

 

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts

*Rest 60-90 Seconds Between Sets*


5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 DB Shoulder To Overhead

 

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

3 Sets:
6 Sumo Deadlifts

50-60% Of 1rm Sumo Deadlift

3 Sets:
6 DB Sumo Squat Romanian Deadlifts

*Rest 60-90 Seconds Between Sets*

 

3 Sets:
10 Double KB Deadlifts
10 Banded Kneeling Hip Thrusts

*Rest 60-90 Seconds Between Sets*

 

5 Rounds For Time:
(15 Minute Time Cap)

10 Calorie Bike
10 Burpees
10 Shoulder To Overhead

 

TONE THE TUSH CHALLENGE

4 Sets:
10 DB Step Ups
10 Death March
10 Bulgarian Split Squats (Each Side)

*Rest 60-90 Seconds Between Sets*

Modifications

Substitution For 10 Calorie Bike:
10 Calorie On Any Machine / 10 DB Thrusters + 20 Plank Jacks / 20 Spider Climbers + 20 Bicycle Kicks

 

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch

Set 1 - 5: 50-60% Of 1rm Squat Snatch

Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk

Set 1 - 5: 50-60% Of 1rm Squat Clean And Jerk

 

3 Sets:
5 Snatch Pulls

Set 1 - 3: 60-70% Of 1rm Squat Snatch

3 Sets:
5 Clean Pulls

Set 1 - 3: 60-70% Of 1rm Squat Clean


4 Sets:
8 Sumo Deadlifts

50-60% Of 1rm Sumo Deadlift


SATURDAY

May 08, 2021

WARM UP

WORKOUT

Workout Details

For Time: (10 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1

Push Ups
Jumping Air Squat


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)

Station 2: 24 Floor Touch To Jumps

Station 3: 12 Kickbacks (Each Side)
*Banded Optional

Modifications

WARM UP

WORKOUT

Workout Details

For Time: (20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1
DB Bench Press
DB Squat Clean


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

Modifications

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of DB Squat Clean:
DB Hang Squat Clean / DB Hang Power Clean

WARM UP

WORKOUT

Workout Details

2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps

2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces

*Rest As Needed*


For Time:
(20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1

DB Bench Press
DB Squat Clean


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

Modifications

WARM UP

WORKOUT

Workout Details

2 Sets:
8 Banded Push Ups
8 Plank To Knee Taps

2 Sets:
8 Banded Reverse Hypers
8 Plank Bounces

*Rest As Needed*


Every 2 Minutes For 10 Minutes (5 Sets):
5 1-1-2 DB Bench Press
20-30 Seconds Wall Sit Hold

 

For Time: (20 Minute Time Cap)

11-10-9-8-7-6-5-4-3-2-1
Bench Press
Squat Clean


TONE THE TUSH CHALLENGE

Rotate Stations Every Minute For 12 Minutes (4 Sets):

Station 1: 12 Bird Dogs (Each Side)
Station 2: 24 Floor Touch To Jumps
Station 3: 12 Banded Kickbacks (Each Side)

Modifications

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Bench Press:
DB Floor Press / DB Bench Press

Substitution For 11-10-9-8-7-6-5-4-3-2-1 Reps Of Squat Clean:
DB Squat Clean / DB Hang Squat Clean

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats

60-65% Of 1rm Back Squat

Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats

60-65% Of 1rm Front Squat


Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Weighted Hip Thrusts
Station 2: 8-12 Side Steps (Each Side)
Station 3: 8-12 Banded Side Steps (Each Side)


SUNDAY

May 09, 2021

WORKOUT

Workout Details

Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.

TONE THE TUSH CHALLENGE

5 Sets:
Against A 2 Minute Clock:

10 Split Lunges (Each Side)
10 Jumping Squats

3 Minutes Of Max Effort:
Superman Hold

MOVEMENT DEMOS