October 2018 Programming


Welcome trainers! Please follow these steps to ensure our clients have the best possible workout each and every class:

  1. Meet new clients at the door or in the studio and introduce yourself, be sure to take note of their name

  2. Tell them about SWEAT, the workout, and what expect

  3. Show them what they need for the workout or where to go

  4. Ask if they have injuries that you need to be aware of

  5. Connect with them after the workout and ask for feedback on your class


Execute our class by following these guidelines:

  1. Complete your introduction with your name, class name and the structure of the workout while demoing the movement techniques for each (max 6mins)

  2. Complete a warm up of 2min cardio, 2min of :30 intervals of bodyweight movements focused for that day, along with some light stretching (4min)

  3. Complete your workout, divide the class per the programming requirements ensuring clients are doing the movements correctly

    1. Utilize only one playlist

    2. Do not change the volume settings on the speaker system, only on your connected device

    3. Ensure you know how to modify and scale, be on top of clients and supporting them with appropriate scaled movements

    4. Questions on any programming or movements, please email Director of Training Andrea Hassberger

  4. Finish your class with a light cool down stretch at the end


10/1 - Arms / Core

 

 9min AMRAPS @ Each Set

Set 1

3 DB Clean & Press

6 Plank Elevators (Each cycle through = 1)

12 DB Lumberjack Curl

Set 2

100m Ski / Row

6 Marching Knee Sit-Ups / Side

12 Forearm Plank Side to Side Dips

Set 3

3 BOSU Push Ups

6 BOSU DB Chest Press

12 BOSU DB Pullovers

24 BOSU Oblique Knee-to-Elbow

Set 4

.08 Sprint

6 TRX Narrow Grip Rows

12 Resistance Band Tricep OH Extensions

5min SWEAT Out

:30 Med Ball Deadbug

:30 Plank

*Max :45 transition breaks.


10/2 - Total Body Tabata

 

8 Rnds of :20 Work / :10 Rest Per Movement

DB Push Up + Reverse Flye

Star Crunches

Ski

DB Goblet Squats + Overhead Press

DB Windmills

Sprints (Increase speed .5 / round)

DB Skull Crushers

Rower Seat Plank Pulses

TRX Reverse Flyes / Chest Flyes (Alternate rounds)

Battle Rope Burpee Slams


10/3 - Butt / Legs

 

2 Full Rounds (Round 1 -6 minutes, Round 2 - 5 minutes)

Set 1 AMRAP

.06 4% Incline Sprint

20 DB Walking Lunges

10 DB Overhead Kneeling Step Ups (Total)

Set 2 :40 / :20 Wall Balls

Set 3 AMRAP

150m Row

20 Double KB Farmer Carry’s (Each step = 1)

10 KB Goblet Squats

Set 4 :40/:20 Barbell Deadlifts


10/4 - Total Body Strength Circuit

 

 6 Rnds of :45 Work / :15 @ Each Movement

Sprints

DB Lateral Step Ups

Landmine Barbell or DB Bus Drivers

KB Single Arm Push Press

DB Manmakers

DB Split Lunge + Bicep Curl

TRX Chest Press


10/5 - Cardio / Core

 

As Many Reps As Possible Per Movement Per :60 X 5 Rounds

MB Burpees

Butterfly Sit Ups

Box Horseshoes

BOSU Oblique Knee to Elbow

Heavy Russian KB Swings

DB Kayak Sit Ups

Resistance Band Wood Choppers (looped on treads)

Plank Hold

Rest

*Rest is included at :60, this is a 45min workout with the :60 rest to transition at end of each round.


10/6 - Total Body

 

 10 Min AMRAPS

AMRAP 1

12 KB Sew The Needles

12 KB Lunges / Side

12 KB Headcutters

AMRAP 2

12 Tricep Push-Ups

12 DB Alternating Single Leg Toe Touches

150m Ski

AMRAP 3

12 Cal Row

12 DB Plank Rows / Side

12 DB Squat + Pulse

AMRAP 4

12 Resistant Band Lateral Raises

12 Resistant Band Bicep Curls

12 MB Go-Get-Ems


10/7 - Total Body Strength

 

Station 1 - 11min AMRAP

8 DB Squats

8 DB 1/2 Turkish Get Ups

16 DB Curtsy Lunges

Station 2 - 11min AMRAP

8 Resistance Band Lateral Bicep Curl + Serve the Platter

8 Resistance Band Bent Over Rows + Tricep Kickback

8 Resistance Band Overhead Presses

Station 3 - 11min AMRAP

8 TRX Pike Pull Ins

8 Weight Plate Overhead Sit Ups

8 Alligator Push Ups

Station 4 - 11min AMRAP

8 KB Single Arm Floor Presses / Side

8 KB Deadlifts

8 KB Single Arm Squat + Press


10/8 - Arms / Core

 

 9min @ Each Set

Set 1 - AMRAP

.12 Sprint

12 DB Curl + Press

12 DB Push Up + T Rotation (Push Up + T Rotation Left = 1, 12 Total Push Ups)

Set 2 - :30 Alternating Each Movement

Ski

KB Upright Rows

Set 3 - AMRAP

-12 Standing Resistance Band Chest Flyes

120m Row

-12 Resistance Band Straight Arm Rotations / Side

Set 4 - :30 Alternating Each Movement

Forearm Plank Jacks

Miniband 90 Degree Reverse Flyes

Set 5 - Time Cap

-100 Scissor Kicks

-25 No Push Up Burpees

-100 Oblique Double Crunches (Total)

-25 No Push Up Burpees

-100 Tricep Dips on Box

-25 No Push Up Burpees


10/9 - Total Body Tabata

 

8 Rnds of :20 Work / :10 Rest Per Movement

Floor DB Chest Flyes

Ski

DB Butterfly Sit-Ups

Heavy DB Single Arm OH Press

8% Incline Sprints

DB Goblet Sumo Squats

Row

MB Plank Toe Taps (Feet on MB)

Miniband Hydrant Extensions

TRX Tricep Extensions


10/10 - Butt / Legs

 

2 Rounds of 5min AMRAPS @ Each Station

Station 1

.03 8% Incline Tread Side Shuffle / Side

12 American KB Swing

Station 2

6 Med Ball Overhead Split Jump / Side

12 Med Ball Single Leg Hip Extensions

18 Med Ball Forward Lunge + Twist

Station 3

200m Row

12 DB Romanian Deadlift

Station 4

6 Barbell or DB Reverse Lunge

12 Barbell Back or DB Squat

24 Squat Jacks 


10/11 - Total Body Strength Circuit

 

 6 Rnds of :45 Work / :15 @ Each Movement

Sprint/Ski

Rower Seat Plank Pulses

KB Goblet 45 Degree Reverse Lunges

BOSU DB Chest Flyes

TRX Pull Ups

Resistance Band Forward / Lateral Raises

Barbell Landmine or DB Squats


10/12 - Cardio / Core

 

 4 Rounds

Set 1 - 3min Alternating 12 Reps Each

V Ups

Skater Jumps / Side

Set 2 - 3min Alternating 12 Reps Each

DB Kneeling Woodchoppers / Side

Cross body Mountain Climbers / Side

Set 3 - 3min Alternating

50 Single Jump Rope

12 Side Plank Dips / Side

*Max :30 transitions


10/13 - Total Body

 

10min Interval of :45/:15 @ Each

Sprints -

DB Frogger + Pushup + Bicep Curl

10min AMRAP

10 DB Thrusters

10 DB @ Chest Sit Ups

10 Marching Knee Sit Ups / Per side

10min Interval of :45/:15 @ Each

Row or Ski

Seated on Floor DB Single Arm Shoulder Press

10min AMRAP

10 KB Goblet Step Ups + Reverse Lunge (total)

10 Single Arm KB Bent Over Wide Row / Side

10 Plank Knee to Opposite Elbow


10/14 - Total Body Strength

 

5 Rounds of :30 Alternating @ Each Movement

Set 1 - DB Mack Raises / DB Arnold Press

Set 2 - DB Clutch Curls / DB Hammer Curls

Set 3 - Box Tricep Dips / Resistance Band Tricep Kickbacks

Set 4 - Plyo Push Ups from Knees / Barbell Floor Chest Press

Set 5 - KB Upright Rows / KB Single Arm Row

Set 6 - Med Ball Go-Get-Ems / Med Ball Russian Twists

Set 7 - Raised Hip Extensions (BOSU) / Reverse Lunges OFF BOSU

Set 8 - DB Goblet Squat / DB Goblet Forward Lunges

*Give them a max of :45 to transition.  


10/15 - Arms / Core

2 Rounds of 4min AMRAPS


AMRAP 1

8 Tricep Push Ups

10 Laying Leg Lifts

12 Supermans

AMRAP 2

150m Ski

10 BOSU Plank Elevators

12 Double Crunches

AMRAP 3

8 KB Standing Side Crunches / Side

10 Single Arm KB Swings

12 KB Single Arm Push Presses

AMRAP 4

8 DB Bicep Curl + Serve The Platter

10 DB Kayak Sit Ups

12 Calorie Row

AMRAP 5

8 TRX Pull Ups

10 DB Reverse Flyes

12 Star Crunch Double Crunches


10/16 - Total Body Tabata

 

8 Rnds of :20 Work / :10 Rest Per Movement

Incline Sprints (0,2,4,6,8,6,4,2)

Double DB Squat + Press Rotation

DB Single Leg Alternating Toe Touches

Ski

DB 3-Way Bicep Curls

Battle Rope Burpee Slams

DB Plank Alt Tricep Kickbacks

DB Plyo Lunges

Side Plank + Reach Through

DB OH Kneeling Step Ups


10/17 - Butt / Legs

 

2 Rnds of 5min Ladders (start @ 2 reps + 2 each round)

Ladder 1

6% .06m Sprint (distant does not change)

DB Raised Split Lunge (Front Foot on BOSU) / Side

Ladder 2

KB Goblet Squats

Heavy Russian KB Swings

Ladder 3

DB Single Leg Deadlift + Reverse Lunge / Side

DB Lateral Box Step Up / Side

Ladder 4

Wall Balls w/ Miniband

Miniband Hip Extension + Abductor


10/18 - Total Body Strength Circuit

 

6 Rnds of :45 Work / :15 @ Each Movement

DB Bulgarian Split Lunges (on box)

BOSU DB Pull Overs

Weight Plate G2O

Ski

KB Split Lunge + Single Arm OH Press

Pushup + Plank Bird Dog

Barbell V-Ups 


10/19 - Cardio / Core

 

 45 Min AMRAP

100 DB or KB Toe Touches

75 Oblique V-Ups

50 Side to Side Plank Dips

25 DB Reverse Crunches

*Must complete .25 Run / 400m Row / 4000m Ski between each set of reps (100 Toe Touches then cardio, 75 v ups then cardio, etc)


10/20 - Total Body

 

2 Full Rounds

4min AMRAP #1

4 Burpees

8 Tricep Box Dips

12 Box Jumps

Tabata Incline Sprints (+2/Rnd)

4min AMRAP #2

4 DB Goblet Plyo Lunges / Side

8 DB Snatches

12 TRX Chest Flyes

Tabata Ski or Row

4min AMRAP #3

4 DB Around the World Shoulder Press

8 DB Plank Rows

V Up + Marching Knee Sit Ups


10/21 - Total Body Strength

 

4 Rounds of :90 AMR(REPS)AP @ Each Movement

Movement 1 - Barbell Back Squats

Movement 2 - Double KB Presses

Movement 3 - DB Reverse Lunge + Bicep Curl 

Movement 4 - TRX Face Pull + Narrow Row (Alt)

Movement 5 - BOSU DB Chest Press + Flye Combo

Movement 6 - Crossover Crunches

*:45 rest great at end of each round, these rounds are NOT consecutive at each. It’s a rotation.


10/22 - Arms / Core

 

9min AMRAP

20 Battle Rope Slams

20 Med Ball Kneeling Woodchoppers (Total)

20 Med Ball OH Sit Ups

9min Interval of :30/:30 @ Each Movement

KB Burpee High Pulls

KB Windmills

9min AMRAP

200m Row

10 DB Bicep Curls

10 Side Plank DB Reverse Flyes / Side

9min Interval of :30/:30 @ Each Movement

Sprint / Ski

Plank Elevators

Together @ End 9min Interval of :30 @ Each Movement

Bicycle Crunches

Side Plank + Knee to Elbow

Heels to the Heavens

Cross-body Mountain Climbers 


10/23 - Total Body Tabata

 

 8 Rnds of :20 Work / :10 Rest Per Movement

Med Ball Wall Sit + OH Tap

Sprints

TRX Single Arm Bicep Curl (Alternating)

BOSU Side / Middle / Side Crunches

KB Squat Pick Ups

Resistance Band Pull Aparts

Row

DB Deadlift + Reverse Lunge

Miniband Med Ball Jacks

Marching Knee Sit Ups


10/24 - Butt & Legs

 

45min Time Cap Chipper

100 DB Split Lunges (Total)

90 DB Skaters

80 Split Lunges Jumps (Total)

70 KB or DB Goblet Squats

60 DB or KB Goblet Step Ups (total)

50 Bodyweight Hip Extensions

40 DB Deadlifts

30 DB Squat Jacks

20 DB Froggers

10 DB Hydrants / Side

*.12 4% Incline run / 200m Row / 200m Ski Between EACH Movement


10/25 - Total Body Strength Circuit

 

 6 Rounds of :45 Work / :15 Rest

DB Cleans

Barbell Front Rack Squats

Sprint / Row

DB Push Up + Kneeling Tricep Kickback

TRX Chest Flyes

Resistance Band Rows (Looped on Treads)

BOSU Star Crunches


10/26 - Cardio / Core

 

6 Rnds of :30 @ Each Station

S1 -Soccer Step Up Jumps / Box Horseshoes

S2 -Battle Rope Russian Twists / Battle Rope Jumping Jacks

S3 -Med Ball Jack Knives / Med Ball Hollow Rocks

S4 -Resistance Band Straight Arm Rotations L / Resistance Band Straight Arm Rotations R

S5 - Sprints / Table Top Crunches

S6 -Jump Rope / Rower Seat Pike Pull Ins

S7 -BOSU DB Figure 8’s / BOSU DB Oblique Raises


10/27 - Total Body

 

4 Rounds

3min AMRAP #1

.10 Sprint / 200m Ski

10 Straight Leg Bicycles

15 Weight Plate Ground to Overhead Lifts

3min AMRAP #2

100m Row

10 Barbell or DB Deadlift

15 Butterfly Situps

3min AMRAP #3

5 TRX Single Leg Squats (Total)

10 DB Row / Row / Curl Combo

15 DB 3 Way Shoulder Raises (Total)


10/28 - Total Body Strength

3 Rounds Alternating EMOTM @ Each

Station 1 - Alternating Single Arm DB Floor Chest Press / DB Floor Champaign Press

Station 2 - Table Top Miniband Leg Extensions / Miniband Clamshells

Station 3 - DB Hammer Curls / DB Reverse Grip Curls

Station 4 - Double KB Front Rack Squats / Static Squat Hold + Reverse Lunge

Station 5 - Barbell Upright Rows / Side / Middle / Side V Ups

Station 6 - Resistance Band Lat Pull Downs / Resistance Band OH Tricep Extensions

Station 7 - DB BOSU Forward Lunge (Lunge forward onto BOSU) / BOSU Crunches

*Give :45 transitions from station to station.


10/29 - Arms / Core

 

Rnds 1, 3, 5 - :60/:10 @ Each

Rnds 2, 4, 6 -:30/:10 @ Each

DB Narrow Chest Presses

Barbell Shoulder Press

Ski

DB Push Ups + 4 Mnt. Climbers

-Marching Knee Sit Ups + Star Crunch

TRX Face Pulls

Box Seated DB Concentration Curls


10/30 - Total Body Tabata

 

8 Rnds of :20 Work / :10 Rest @ Each Movement

Sprints

TRX Tricep Extensions

Heavy Single Arm DB Snatches

Alternating DB Single Leg Toe Touch

Power Skips

Ski + Reverse Lunge

BOSU Oblique Crunches

DB Bottom 2 Bottom Squats

Row

DB Pushup + Kneeling Bicep Curl


10/31 - Butt / Legs

 

2 Full Rounds

5min AMRAP

.08 6% Incline Sprint

16 KB Deadlifts

5min Alternating Circuit

:30 Wall Balls

:30 Med Ball Single Leg Hip Extensions

5min AMRAP 650m Row *Max Effort Squats*

5min Alternating Circuit

:30 DB Reverse Walking Lunges

:30 DB Toe Touches