Daily Workout

thursday, oct 9, 2014
7PM = 67, cloudy

Stretches & Warm-up

2 Rds:
50 Jumping Jacks
40 Jump Lunges
30 Sit-ups
20 Push-ups
10 Stairs Jumps
1 Block Run

3 X 45 sec: Plank w/ partner hand clap

For time (TBD):
Platform Running, Lunges, Broads Jumps & Squats
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wednesday, oct 8, 2014
6 & 7AM = 60, mostly cloudy

Stretches & Warm-up (at Statue)

Run to Dupont

1/2 Deck of Cards

Run back to Statue

1/2 Deck of Cards

TABATA: TBD

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tuesday, oct 7, 2014
7PM = 70, cloudy (possible showers)

Stretches & Warm-up

3 min AMRAP: Sit-ups

3 rounds:
3 min Running
10 Burpee Push-ups
–Rest 1 min (as a group)

15 min AMRAP:
10 (Jump) Squats
10 Tuck Opens
10 Jumps/Step-ups
10 Plank up-downs
–Run 1 Lap every 5 min

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monday, oct 6, 2014
6 & 7AM = 50, clear

Stretches & Warm-up

15 Burpees/1 set of stairs
12 Burpees/2 set of stairs
9 Burpees/3 set of stairs
6 Burpees/4 set of stairs
3 Burpees/5 set of stairs

4 X 30 sec: Bridge & Superman Hold

Complete the following:
50 Jumping jacks
40 Sit-ups
30 Mt Climbers
20 Push-ups
1 Block run
20 Push-ups
30 Mt Climbers
40 Sit-ups
50 Jumping jacks

TABATA: Jump Lunges (alt L & R)

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This week’s boot camp locations: 10/6-10/9
(We’ll meet at the studio & head out together!)

Monday: Stairs
Tuesday: Statue
Wednesday: Dupont Circle
Thursday: Stairs

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saturday, oct 2, 2014
9AM = 66, partly cloudy 

Stretches & Warm-up

4 sets stairs
20 Squats & Push-ups
4 sets stairs
15 Squats & Push-ups
4 sets stairs
10 Squats & Push-ups

3 x 45 sec: Partner Leg Throws

10-9-8…3-2-1 reps: Burpees & Sit-ups
–> Every 2 min, 1 set of stair hops

For time (TBD): Walking Lunges & Broad Jumps

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thursday, oct 2, 2014
7 PM = 72, partly cloudy 

Stretches & Warm-up

3 Rounds:
100 Jump Ropes
40 Lunges
30 Mt Climbers
20 Push-ups
Burpees (til group finishes)
Then, 3 min running
Rest 1 min

3-4 Rds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec Rest

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Wednesday, oct 1, 2014
6 & 7AM = 65, mostly cloudy (maybe some rain!)

Stretches & Warm-up

4 Rounds:
100 Jump Ropes
40 Lunges
30 Mt Climbers
20 Push-ups
Burpees (til group finishes)
Then, 2 min running
Rest 1 min

3-4 Rds:
45 sec Sit-ups/15 sec Rest
45 sec Plank/15 sec Rest

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tuesday, sept 30, 2014
7PM = 74, partly cloudy

Stretches & Warm-up

100 Jumping Jacks
–Block run

For 12 min:
3 Burpees
6 Sets of stairs
9 Push-ups
12 Lunges
15 Sit-ups

100 Jumping Jacks
–Block run

3 X 30 sec: Leg lifts/Stair Jump Squats/Rest

TABATA: Reverse Stair Lunges

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monday, sept 29, 2014
6 & 7AM = 66, fog

Stretches & Warm-up

5 Burpees/40 Squats/5 Broad Jumps
10 Burpees/20 Squats/10 Broad Jumps
5 Burpees/40 Squats/5 Broad Jumps
10 Burpees/20 Squats/10 Broad Jumps
5 Burpees/40 Squats/5 Broad Jumps

TABATA:
3X Sit-ups
3X Flutter Kicks
3X Supermans

3 X 30 sec on/off: Bench Jumps/Push-ups/Rest
3 X 30 sec on/off: Mt. Climbers/Dips/Rest

5 min AMRAP: Walking Lunges & Sprints

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This week’s boot camp locations: 9/29-10/2
(We’ll meet at the studio & head out together!)

Monday: Stead Park
Tuesday: Stairs
Wednesday: Statue
Thursday: Statue

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saturday, sept 27, 2014
9AM = 65, mostly sunny

Stretches & Warm-up

3 Rds:
5 Cone Sprints
Sit-ups
Push-ups

1 min/45 sec/30 sec: (Jump) Lunges/Dips/Rest

8 min to complete 100 Burpees w/ a partner!
–Partner #1 does Burpees, Partner #2 runs. Continue until you reach 100.

1 min/40 sec/20 sec: (Jump) Squats/Plank/Rest

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thursday, sept 25, 2014
7PM = 68, cloudy

Stretches & Warm-up

5 min AMRAP:
3 Sets of stairs
10 Push-ups
20 Lunges
30 Jumping Jacks

3 X 1 min: Plank w/ shoulder touches

Block run, immediately complete 50 Sit-ups

5 min AMRAPs (work in groups of 2):

Person #1 = Squats (alt facing L & R)
Person #2 = Bridges & Burpees

Person #1 = 1 foot hop (alt left & right leg)
Person #2 = Leg lifts & Jump Lunges

Person #1 = 2 Sprints
Person #2 = Squats & Mt. Climbers

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wednesday, sept 24, 2014
6 & 7AM = 67, mostly sunny

Stretches & Warm-up

4 min Running/Stairs interval

2 Rds:
2 min: 10 Jump Squats & 10 Push-ups
Rest 60 sec
2 min: 10 Jump Lunges (R&L) & 10 Strict Sit-ups

Block Run
2, 4, 6, 8, 10, 8, 6, 4, 2 reps: Partner HR Burpees

AMRAP (TBD):
2 X Squats up stairs (Alt)
10 Supermans Planks
10 Bridges (R&L)

4 min Running/Stairs interval

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tuesday, sept 23, 2014
7 PM = 69, mostly sunny

Stretches & Warm-up

10 min AMRAP:
1 Lap
5 Push-ups
10 Burpees
15 Squats

Run 2 lap
20 Lunges
10 Sit-ups
Run 1 lap
20 Bench Jumps/Step-ups
10 Plank up/downs
Run 2 lap
10 Bench Jumps/Step-ups
20 Plank up/downs
Run 1 lap
10 Lunges
20 Sit-ups

TABATA: Dips

AMRAP (TBD):
20 sec Mt. Climbers
20 sec Jump Squats
20 sec Rest

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monday, sept 22, 2014
6 & 7AM = 67, partly sunny

Stretches & Warm-up

100 Jump Ropes/50 Sit-ups
100 Jump Ropes/40 Sit-ups
100 Jump Ropes/30 Sit-ups
100 Jump Ropes/20 Sit-ups
100 Jump Ropes/10 Sit-ups

2 Laps/1 min of Rotating plank with Push-ups & Lunges
4 Laps/45 sec of Rotating plank with Push-ups & Lunges
6 Laps/30 sec of Rotating plank with Push-ups & Lunges

TABATA: Step-ups

6 min EMOM:
20 Mt. Climbers
10 Jump Squats

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This week’s boot camp locations: 9/22-9/25
(We’ll meet at the studio & head out together!)

Monday: Logan Circle
Tuesday: Statue
Wednesday: Stairs
Thursday: Stairs

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saturday, sept 20, 2014
9AM = 68, partly sunny

Stretches & Warm-up

15 sets of stairs
30 Squats
30 Sit-ups
Rest 3 mins

10 sets of stairs
20 Lunges
20 Push-ups
20 Leg Raises
Rest 2 min

5 sets of stairs
10 Inch worms
10 Marching Bridges
10 Plank up/downs
10 Burpees

TABATA: Supermans

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thursday, sept 18, 2014
7PM = 74, mostly sunny

Stretches & Warm-up

100 Jump Ropes/50 Sit-ups/5 Burpees
100 Jump Ropes/40 Sit-ups/5 Burpees
100 Jump Ropes/30 Sit-ups/5 Burpees
100 Jump Ropes/20 Sit-ups/5 Burpees
100 Jump Ropes/10 Sit-ups/5 Burpees

1 Lap/1 min of Push-ups & Lunges/Rest 45 sec
2 Laps/45 sec of Push-ups & Lunges/Rest 30 sec
3 Laps/30 sec of Push-ups & Lunges/Rest 15 sec
4 Laps/15 sec of Push-ups & Lunges

TABATA: Broad Jumps (Count reps each round)
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wednesday, sept 17, 2014
6 & 7AM = 62, mostly sunny

Stretches & Warm-up

8 min AMRAP:
10 Front Lunges
10 Sit-ups
10 Reverse Lunges
10 Tuck Opens
10 Lateral Lunges
(*Every 1 min, complete 3 burpees)

AMRAP (TBD):
1 Sprint (1 X down & back)
20 Jumping Jacks
10 Squats
5 Push-ups
2 Sprints (2 X down & back)
20 Jumping Jacks
10 Squats
5 Push-ups
3 Sprints (3 X down & back)
20 Jumping Jacks
10 Squats
5 Push-ups…

Plank competitions
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tuesday, sept 16, 2014
7PM = 74, sunny

Stretches & Warm-up

4 min: Mt. Climbers & 1 Stair sprint

TABATA: Tuck Opens

2, 4, 6, 8, 6, 4, 2 sets of Stairs w/ 10 Squat Thrusts between sets

15 AMRAP:
30 Jumping jacks
20 Squats
10 Sit-ups
5 HR Push-ups
1 set Stair Jumps

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monday, sept 15, 2014
6 & 7AM = 60, mostly sunny

Stretches & Warm-up

3 X 2 min: Sprints
–Rest 2 min

15 min AMRAP, with a partner:
5 HR Push-ups
10 Bench Jumps
50 Jump Ropes

‘Death by sit-ups’ (by 5’s)
–Perform 5 sit-ups the 1st min, 10 sit-ups the 2nd min, 15 sit-ups the 3rd min and so one until you cannot complete the sit-ups in the allotted time.

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This week’s boot camp locations: 9/15-9/18
(We’ll meet at the studio & head out together!)

Monday: Statue
Tuesday: Stairs
Wednesday: Stead park
Thursday: Statue