Fixx Bootcamp Workouts for the Week of 10/03-10/07/2022

Monday, October 3rd

FULL-BODY STRENGTH

3 SETS FOR MAX REPS

1:00 – DB Goblet Step-Up

1:00 – :30 Slow DB Split Squat (R) + :30 Slow DB Split Squat (L)*

1:00 – DB Quad Crawl*

-Rest 1:00 b/t Sets-

*Use two DBs for Split Squats and DB Quad Crawl

(Score is Reps)

FULL BODY WORKOUT

EMOM x 16 MINUTES

MIN 1 – :45 Max Devil’s Press

MIN 2 – :45 Plank

MIN 3 – :45 Max DB Hollow Flutter Kicks

MIN 4 – :45 Cardio Choice

(Score is Reps)

FINISHER

5 SETS (:20 on/:10 off)

MVMT 1 – V-ups

MVMT 2 – Hollow Hold

(No Measure)

Wednesday, October 5th

BODYWEIGHT PUMP

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

-Rest 1:00-

AMRAP x 4 MINUTES

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

(Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT

EMOM x 21 MINUTES

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Controlled Sit-Ups

MIN 3 – :50 Max Single DB Russian Swings

(Score is Reps)

FINISHER

EMOM x 5 MINUTES

15 Supermans + Max Plank Hold

(No Measure)

Friday, October 7th

FULL-BODY STRENGTH

5 SETS ON A 15:00 CLOCK…

8/8 Slow DB Supported Bent Over Row

8/8 Slow DB Single Arm Floor Press

16 Alt Plank Rows*

*In the top of a Push-Up, alternate Row (R) + Row (L)

-Rest As Needed b/t Sets-

(Score is Weight)

FULL-BODY SPRINT WORKOUT

ON A 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers

30 DB Toe Taps

20 Squat Thrusts

Max Plank Hold in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Squat Thrusts

30 DB Toe Taps

40 Crossbody Mountain Climbers

Max Plank Hold in Remaining Time

(Score is Max Plank Time)

FINISHER

EMOM x 6 MINUTES

MIN 1 – Glute Bridge Ups

MIN 2 – :30 Side Plank (R) / :30 Side Plank (L)

(No Measure)

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