Functional Fitness by Bonnie at Falcon Fieldhouse

Functional Fitness by Bonnie at Falcon Fieldhouse Start on your adventure to fitness at any age or any level at Falcon Fieldhouse! Certified Cross fit

10/19/2020

10/19
3x - 30 seconds each
straight arm plank
jog in place
elbow plank
jumping jacks
plank with left leg up
high knees
plank with right leg up
squats
plank with left arm up
squat jacks
plank with right arm up
burpees

10/17/2020

Final Test
10/17
Time to take the test again and compare your score! Good luck!
2 minutes of push ups
2 minutes of sit ups
2 mile run

10/16/2020

10/16
emom 4 rounds
10 handstand push ups (pike push ups)
12 pull ups (heavy presses)
55 sec wall sit
1 min rest in between

ladders
16-20 reverse crunches
9-13 burpees
30-34 jumping lunges

accumulate
3:30 minutes of box jumps

10/15cardio power30 seconds each no rest in betweenSUICIDES (place markers 10 feet apart; start at one run to the other ...
10/15/2020

10/15
cardio power
30 seconds each no rest in between
SUICIDES (place markers 10 feet apart; start at one run to the other and touch the floor run back)
SQUATS
MT CLIMBERS
CROSS JACKS
JUMPING LUNGES
STANDING LONG JUMPS
BURPEES
rest 5 minutes then repeat

10/14/2020

10/14
emom 4 rounds
5-9 clapping push ups
15 chin ups (heavy presses)
75 sec wall sit
1 min rest in between

ladders
8-12 burpees
1-5 clapping push ups
10-14 box jumps

accumulate
100 squats

10/13/2020

10/13
endurance run
5 miles if you are up for it, 2 if that works better
challenge: do it under 45 minutes

10/12/2020

week 6
10/12
emom 4 rounds
40 push ups
15 pull ups (heavy presses)
60 sec wall sit
1 min rest in between

ladder
26-30 squats
16-20 decline push ups
13-17 box jumps

accumulate
60 burpees

10/09/2020

10/9
4 rounds
emom
15 handstand push ups (pike push ups)
15 pull ups
60 sec wall sit

ladder
20-24 canoe crunch
20-24 mt. climbers
11-15 box jumps

accumulate
200 push ups

10/08/2020

10/8
HIIT
10 rounds
20 seconds of work
10 seconds of rest
jumping jacks
jump squats
reverse lunge with jump
high knees
jumping lunges
repeater knees (right, from week 2)
repeater knees (left, from week 2)
squat jacks
rest 1 min and repeat

10/07/2020

10/7
4 rounds
emom
20 plyo push ups
14 chin ups
60 sec wall sit

ladder
7-11 burpees
2-6 clapping push ups
11-15 box jumps

accumulate
50 pulls ups (heavy presses)

10/06/2020

10/6
2 mile hill pack run
wearing a backpack (or not) run some hills (2 miles worth)

10/05/2020

week 5
emom 4 rounds
33 push ups
15 pull ups (heavy presses)
60 sec wall sit

ladder
6-10 burpees
15-19 decline push ups
25-29 squats

accumulate
3 min of box jumps

Address

226 Nazareth Drive
Belle Vernon, PA
15012

Telephone

(724) 812-7979

Website

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