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CROSS X FITNESS W.O.W. (WORKOUT OF THE WEEK)
Click here to view sample exercise videos and workouts
(MARCH 12-16TH)
MARCH 16th
Complete each station 2 x's before moving on to the next station
STATION #1
Leg Press - Men 10 Women 15-20
Single Arm Cable Row - 10 each arm
SB Bench Press - Men 10 Women 12-15
Planks on SB 60 Sec.
STATION #2
Leg Extension - Single Leg 12 each leg
Leg Curl - Single Leg 12 each leg
BOSU - Lateral Raise - Single Arm 10 each
BOSU - Single Arm Kettlebell Swings 10 each
STATION #3
Biceps Curls 10
Triceps Kickback 10
1- Lap
MARCH 15th
Cardio Goal: Burn 1000 Calories
MARCH 14th Complete each station 3 x's before moving on to the next station
STATION #1
Squats - Men 10 Women 20
Pull ups - Men 10 Lat Pull Down Women 12
1 - Lap
STATION #2
Push Press - Men 10 Women 20
Box Jumps - 10 (or) Box step ups 12 each leg
1 - Lap
STATION #3
Burpees - 10 (advanced use weight)
Parallet Dips 20 (or) Bench Dips 20
1 - Lap
MARCH 13th
Complete as many rounds as possible in 60min.
Rower - 1000m.
L-Sits - 30 min.
Treadmill - 1/2 mi. incl. 10-12%
Mountain Climbers - 100
MARCH 12th
Complete each station 3 x's before moving on to the next station
STATION #1
10 Clean n Jerks
10 Lunges
1 Lap
STATION #2
20 Wall ball shots
20 Ball slams
1 Lap
STATION #3
10 Kettlebell Swings (left-center-right)
10 Deadlifts
1 Lap
(MARCH 5th-9th)
MARCH 9th
(Complete 3 Rounds with no rest) 10 DB Plank Rows + 20 Dips When complete rest 2 min. ________________________________________
(Complete as many reps as possible for each exercise--60sec. X 3 rounds each exericse) (No Rest Until Complete) BB or DB Deadlift + Wall Ball Shots When complete rest 2 min. ____________________________________________
(2 X 30) (No Rest Until Complete) MB Slams + Mountain Climbers + DB Clean n Jerks
MARCH 8th
(Complete 5 Rounds) Treadmill 10% incline 8min. 80-85% max H.R. MB Trunk Rotations 40 each side
MARCH 7th
(3 X 10) Cable Squat w/rotation + Burpees (advanced weighted) Complete all 3 sets then rest 2 min. ____________________________________________
(3 X 12 ) Overhead Lunge + BB High Pull Complete all 3 sets then rest 2 min. ______________________________________________
(Complete 3 rounds) 20 Knees to Elbows + 60 Sec. Planks on BOSU Ball
MARCH 6th
(Complete as many rounds as possible in 60min.)
Row 800m +50 sit ups + Bike 3mi. + 50 hyperextensions
MARCH 5th
(4 X 10 no rest until complete) Weighted Squats + weighted box jumps or step ups (Rest 2 min. start next exercises below) _________________________________________
(3 X 10 no rest until complete) D/B Thrusters + Ring Pull Ups or Lat Pull Down (Rest 2 min. start next exercises below) _________________________________________
(1 X 50 Each) Push ups KB Swings MB Slams
(FEBRUARY 26th-MARCH 2nd)
MARCH 2nd
(All Exercises are 60 sec. Rounds w/30 sec. Rest)
Medball Woodchops
Ankle Wiggles
Mountain Climbers
Squat (hold at bottom position)
Planks
Burpees
Ab Crunches
Jumping Jacks
MARCH 1st
Burn 1000 Calories in 50 min.
Use any Machine
FEBRUARY 28th
(Complete 2 Rounds)
50 Box Jumps or 25 Step Ups Each Leg Weighted
30 Clean n Jerks
30 Ring Push Ups or Floor Push Ups
30 Knees to Elbows or Leg Raises
50 Ring Dips or Bench Dips
FEBRUARY 27th
(Complete 5 Rounds)
Eliptical 80% Max H.R. 4 min.
60 sec. Medball Trunk Rotations
Rower 4 min. 40 SPM
30 SB Hyperextensions
FEBRUARY 26th
(Complete 3 rounds-TIMED)
12 Squats Heavy + Farmers Walk (use the same weight as the squat)(out Dr. Pecks office door and back thru the gym's front door)
Row or Bike 60 Sec.
50 SB Crunches
10 Lunges weighted each leg
10 Wall Ball Shots
10 Lat Pull Downs or 20 Pull Ups
KB Swings (as many as possible in 60 sec.)
(FEBRUARY 19th-23rd)
FEBRUARY 23rd
Complete 1 Round
24 Pull Ups
24 Thrusters
24 Deadlifts w/ High Pull
24 Sit Ups
24 Push Ups
16 Pull Ups
16 Thrusters
16 Deadlifts w/ High Pull
16 Sit Ups
16 Push Ups
8 Pull Ups
8 Thrusters
8 Deadlifts w/ High Pull
8 Sit Ups
8 Push Ups
FEBRUARY 22nd
Complete 4 Rounds
5 min. Treadmill 80% of max H.R.
5 min. Rowing
5 min. Eliptical 80% of max H.R.
90 Sec. Planks
FEBRUARY 21st
Complete 2 Rounds
10 DB Overhead Trceps Extensions
20 Leg Raises
12 DB Pullovers on SB
10 Single Arm DB Shoulder Presses
10 DB Upright Rows
10 DB Hammer curls
10 DB Front Shoulder Raises
10 DB Lateral Shoulder Raises
12 Leg Extensions
12 Leg Curls
30 Calf Raises
FEBRUARY 20th
Bike 2 miles
Row 2 miles
Run 2 miles
FEBRUARY 19th
Complete 1 Round
25 Lunges
20 Pull Ups or 20 Lat Pull Downs
50 Box Jumps or 50 Step Ups Weighted
40 Medball Trunk Rotations
25 Ring Dips or 40 Bench Dips
20 Knees to Elbows or 20 Knee Raises
30 KB Swings
30 Sit Ups
20 Clean N Jerks
30 Ball Hyperextensions
30 Wall Ball Shots
30 Single Arm Cable Rows (each arm)
(FEBRUARY 12th-16th)
Physical Assessments Mon. - Fri.
Cardiovascular, Muscle, Bodyweight & Body Fat Testing
(FEBRUARY 5th-9th)
FEBRUARY 9th
Complete each station 2 x's before moving on to the next station
STATION #1
Leg Press - Men 10 Women 15-20
Single Arm Cable Row - 10 each arm
SB Bench Press - Men 10 Women 12-15
Planks on SB 60 Sec.
STATION #2
Leg Extension - Single Leg 12 each leg
Leg Curl - Single Leg 12 each leg
BOSU - Lateral Raise - Single Arm 10 each
BOSU - Single Arm Kettlebell Swings 10 each
STATION #3
Biceps Curls 10
Triceps Kickback 10
1- Lap
FEBRUARY 8th
Cardio Goal: Burn 1000 Calories
FEBRUARY 7th Complete each station 3 x's before moving on to the next station
STATION #1
Squats - Men 10 Women 20
Pull ups - Men 10 Lat Pull Down Women 12
1 - Lap
STATION #2
Push Press - Men 10 Women 20
Box Jumps - 10 (or) Box step ups 12 each leg
1 - Lap
STATION #3
Burpees - 10 (advanced use weight)
Parallet Dips 20 (or) Bench Dips 20
1 - Lap
FEBRUARY 6th
Complete as many rounds as possible in 60min.
Rower - 1000m.
L-Sits - 30 min.
Treadmill - 1/2 mi. incl. 10-12%
Mountain Climbers - 100
FEBRUARY 5th
Complete each station 3 x's before moving on to the next station
STATION #1
10 Clean n Jerks
10 Lunges
1 Lap
STATION #2
20 Wall ball shots
20 Ball slams
1 Lap
STATION #3
10 Kettlebell Swings (left-center-right)
10 Deadlifts
1 Lap
(JANUARY 29th-FEBRUARY 2nd)
February 2nd
Thrusters 20
Lat pull down (or) ring pull-ups 20
Wall ball shots 20
Seated row (or) ring body rows 20
Box step ups (or) box jumps 20
Push ups 20
February 1st
Complete 60 min. of cardio & burn 800-1000 calories
January 31st
Single leg-leg presses 10
Single leg-leg extensions 10
Single leg-leg extensions 10
Single leg-calf raises 20
Ankle wiggles 20
D/B Side bends 20
January 30th
4 Laps around parking lot
SB crunches 30
4 laps around parking lot
Knee raises 30
4 laps around parking lot
MB trunk rotations 30 each side
4 laps around parking lot
JANUARY 29th
30 SEC. EACH SIDE, EACH EXERCISE 2 ROUNDS
Single arm chest presses on SB
Single arm cable row/balance on opposite leg (or) ring rows
Single arm BOSU BALL D/B Shoulder Presses
Planks 60 sec. hold
Opposite arm/leg SB extensions
D/B hammer curl + Shoulder press + triceps overhead extensions
(JANUARY 22nd-26th)
JANUARY 26th
COMPLETE 3 ROUNDS 60 SEC. EACH EXERCISE, REST 60 SEC. THEN MOVE TO NEXT EXERCISE
Wood Chops MB Stability Ball Bench Press Deadlift + High Pull Wall Ball Shots Box Step Ups D/B Rows or PLank Rows Ankle Wiggles Rowing Machine (30-40 SPM)
JANUARY 25th
Choose: (bike, treadmill, eliptical or rower)
GOAL: Burn 700-1000 Calories
JANUARY 24th
COMPLETE 4 ROUNDS 60 SEC. EACH EXERCISE, REST 60 SEC. THEN MOVE TO NEXT EXERCISE
BOSU Ball Triceps Overhead Extensions KB Swings (left-center-right) Toe Taps on box or MB Biceps Curls + Cross Punch Rowing Machine (30-40 SPM) Mountain Climbers
JANUARY 23rd
Complete 4 Rounds
Treadmill (incl. 10%) 5 minutes
Ab Crunches 50
Rowing Machine (35-45 SPM) 5 minutes
Knee Raises 20
Eliptical Trainer (level 10 130-140 RPM) 5 minutes
JANUARY 22nd
COMPLETE 4 ROUNDS 60 SEC. EACH EXERCISE, REST 60 SEC. THEN MOVE TO NEXT EXERCISE
Clean N Jerk Lunge + Medball Trunk Rotation Rowing Machine 30-40SPM Cable Squat, Twist & Row (low to high) Stability Ball Planks
(JANUARY 15th-19th)
JANUARY 19th
Leg Press 15
Crunches 30
Leg extension 15
Trunk Rotation 20 each side
Leg Curl 15
Ankle Wiggles 20 each side
Calf Raise 20
Wall Sit 60 Sec. Hold
JANUARY 18th
COMPLETE 60 MIN. OF MODERATE INTENSITY CARDIO
JANUARY 17th
Complete 3 Rounds
Lat Pull Down 12
Bench Press 12
Seated Row 12
Shoulder Press 12
Biceps Curl 12
Lateral Raise 12
Dips 12
Front Shoulder raise 12
JANUARY 16th
Complete 2 Rounds
Treadmill 5% incl. 10 min.
Woodchops 20 each side
Bike level 2-5, 90-100 RPM 10 min.
Stability Ball Hyperextensions 20
Rower 30-40 SPM 10 min.
JANUARY 15th
(On 20 small pieces of paper write down one number 10,15,20,30,40,50,60,70,80,100 on each piece of paper. Call out each exercise and have client pick a number from a hat. Client has to perform that number of repetitions for the exercise called out. Repeat this pattern for each exercise listed. Squats Pull ups Deadlift w/ High Pull Push ups Ring Rows Bench Dips Sit Ups Burpees Box Jumps Push Press
(JANUARY 8th-12th)
JANUARY 12th
Performance Test
Goal: Complete 3 rounds in 10 min.
5 Dead lifts 3/4 of B.W.
3-10 Pull-Ups
60 Sec. Planks
Mark time then complete 2 more rounds
JANUARY 11th
Complete 60 min. (i.e. treadmill, bike, rower or eliptical) low to moderate intensity
JANUARY 10th
Performance Test
Goal: Complete a 400 meter run in 2:04 min. then complete a 1 mile run in 9:00 min.
JANUARY 9th
Complete 60 min. (i.e. treadmill, bike, rower or eliptical) low to moderate intensity
JANUARY 8th
Performance Test
(Goal: Complete in 8 min.)
50 B.W. Squats 10 Push-Ups 30 Sit-ups
Mark your time then perform 2 more rounds
(JANUARY 1st-5th)
JANUARY 5th
4 Rounds each exercise no rest between exercises until all 4 rounds are complete. Treadmill, Bike, Eliptical or Rower 5 min.
15 Kettlebell Swings 20 Medball (20lb. ball) Squats 15 Medball Floor Slam 12lb. Ball 10 Single arm dumbell snatches 40% of max weight
JANUARY 4th
Complete one exercise for best time or complete all 3 exercises for a tri event. Run 8 Miles Bike 30 milesRow 20,000 meters
JANUARY 3rd Complete 1 round for each exercise in best time.50 Ring Pull ups or Chin up bar5 min. run
20 Thrusters ¦lt;span badword=1>BWWW 5 min. bike 50 Pull ups or chin up bar 5 min. row 20 Thrusters
Complete a 5K Run, Jog, Bike or row in 40 minutes
JANUARY 1st
REST DAY HAPPY NEW YEAR!!!
(DECEMBERththhththh)
Cross X Fitness Training Montage 2006
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