June Program of the Month.xlsx
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBLBMBNBO
1
2
3
4
5
June Program of the MonthGoal:
Strength and Conditioning
Workout
1
Workout
2
Workout
3
Workout
4
Workout
5
Workout
6
6
Date
09.05.2013
Date
Date
7
Day 1 Full Body
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
8
ExerciseInstructionssetsrepstemporest
Reps
Weight
RWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRW
9
10
Warm up (5min AMRAP)
11
30sec squat hold, 30sec bar hang, 10 push ups, 10 squats, 10 ring rows
12
13
25 min Strength AMRAP
14
A1Bulgarian SquatsDumbbells or Barbell3 to 410 each leg30x145s
15
A2Pull ups Body weight or banded3 to 4max20x145s
16
A3Standing Military PressDumbbells or Barbell3 to 46 to 820x145s
17
18
10min Met Con
19
10 rounds 30sec ON, 30sec OFF
20
Burpees
21
Airdyne
22
23
Day 2 Full Body
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
24
ExerciseInstructionssetsrepstemporest
Reps
Weight
RWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRW
25
Date
26
Warm up (5min AMRAP)
27
30sec squat hold, 30sec bar hang, 20 lunges, 10 sit ups
28
29
25 min Strength AMRAP
30
A1Bench PressDumbbells or Barbell3 to 46 to 840x045s
31
A2One Arm Bentover RowsDumbbells3 to 48 to 10212145s
32
A3Walking LungesDumbbells3 to 46 to 8201045s
33
34
9min Met Con
35
6 rounds 1min ON, 30sec OFF
36
Power Tower
37
Goblet Squats
38
39
Day 3 Full Body
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
set 1
set 2
set 3
set 4
set 5
40
ExerciseInstructionssetsrepsrest
Reps
Weight
RWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRWRW
41
Date
42
Warm up (5min AMRAP)
43
30sec squat hold, 30sec bar hang, 20 glute bridges, 10 hanging leg raises
44
45
25 min Strength AMRAP
46
A1Deadlift Conventional or Trapbar3 to 46 to 830x045s
47
A2Lying hamstring curlsmachine3 to 410 to 12313145s
48
A3Dipsbody weight or weighted 3 to 4max30x045s
49
50
10min Met Con
51
5 rounds 90sec ON, 30sec OFF
52
Rower machine
53
Sprints - treadmill or skillmill
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
Main menu