Group Fitness Achievement Chalk Board
Warm up
Front Squats – 3-3-3-3-3
As many rounds in 20 minutes : 5 pull ups
10 box jumps
5 push ups
10 sit ups
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications and scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Warmup
Learn: OH Squat, Push jerk, Pullup
Workout:
5 pullups
5 Press
5 Push Press
5 Weighted Squat
(use the same weight for the last 3 exercises)
*Beginners: 10 minutes, as many rounds as possible
*Veterans: 20 minutes, as many rounds as possible
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Warm up
20/20 Walking lunges
Sprints
20 squats
*Repeat 4x
Workout (“Angie”)
100 sit ups
100 squats
100 push ups
100 pull ups
Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
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Group Fitness Achievement Chalk Board
Warm up
0.2 mile run or 200 skips
walking lunges
20 sit ups
10 squats
*repeat 3x
Workout
Deadlift: 5-5-5-5-5
5x burpee/chin-ups
10x push up/mountain climbers
15x weighted squats
*20 minutes
Precision Athletics recommends attending their Vancouver CrossFit classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Warm up
10 laps
10/10 mountain climbers
10 jump squats
10 sit ups
*repeat 3x
Workout
40′s
TRX row
Sit ups
Pulsing lunges
Sumo deadlift high pull
Push ups
Superman
Bosu mountain climbers
Burpees
0.4 mile run
Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
Outdoor or indoor depending on weather
Indoor:
Warm up:
150 Skips
20 lunges
150 Skips
20 full sit ups
20 push ups
150 skips
20 burpies
150 skips
Workout
3 rounds for time
30 jump squats with medicine ball
30 tricep dips
30 full sit ups
30 KB swings
lunges around the gym 1X
30 push ups
30 pull ups
run on treadmill for until .25 dist, 300 skips
Abs:
25x plank position knee to chest
v-sit hold for 30 seconds
25x bicycle (elbow to knee)
Outdoor:
Warm up:
150 skips
20 lunges
150 Skips
20 full sit ups
20 push ups
150 skips
20 burpies
150 skips
Workout:
3 rounds (timed)
30 step up on bench (per leg) with squats in between
30 tricep dips (on bench)
30 full sit ups
30 KB swings
30 lunges bosu over head (per leg)
30 push ups
run around track 3x
ABS:
25x plank position knee to chest
v-sit hold for 30 seconds
25x bicycle (elbow to knee)
Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
Group Fitness Achievement Chalk Board
| Warm Up
3 laps
30 squats x 3
2 laps
20 push upsx2
1 lap
10 burpeesx1
20 minute round
6 laps
30 KB swings
30 Pull ups/ Leberts/ Trx rows
30 BOSU Sit ups
30 push Up rotations (15 ps)
Abs
Fetal Flips
Side bridge rotations
Bicycles
21-15-9
Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels. |
Group Fitness Achievement Chalk Board
Warm up
10-9-8-…1
- Laps
- Burpee / push ups
- Sit ups
Workout
Walking lunges with medicine ball overhead
Plank
*3 minutes, 3x
150 skips
Squats with medicine ball
*3 minutes, 3x
Precision Athletics recommends attending their Vancouver boot camp classes to learn proper technique in these circuits prior to attempting unsupervised. Our staff will provide modifications/ scale the workouts to each class participants abilities and fitness levels.
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