Friday: 1/27

Station 1:

Strength Assessment: The Push Up

• Strength: The Ability to Complete –

• • • • Toe Push Up (Only Resting in the Top [High Plank] Positions)

Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)

Followed By

16 Minute Circuit: –

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Thursday:  1/26

Ready Player 1: 25 Min Teams of 4 most meters wins

Player 1: Jump Rope

• Non Jumpers: Air Bike

Player 2: High Plank Hold  R: Plank Shoulder Taps

Player 3: ERG

Player 4: 1 KB Racked March: w/3 sec pause at the top (Switch Sides Every :30 Secs) R: (50+/40+),

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Wednesday: 1/23

HIIT: 4 Rounds  :45 on :15 Rest

• 1 min BTWN RNDS

1. Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
2. Lateral Band Raises
3. KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
4. Band Pull Aparts
5. KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)

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Tuesday: 1/22

10 Minute Warm Up:

10 Minute Mobility: Ethan will lead first time in morning.

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat &

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Monday:  1/21

Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”

Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=

–

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Monday:  1/21

Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”

Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=

–

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Saturday 1/19

8am, 10:15am

HIIT:  :30/:30/:30 HIIT Stations  – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core

• 3 Rounds at Each Station = 4:30 Min Work / 1 Min Rest = 5:30 Min Total RNDS

Station 1 –

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Friday: 1/18

Station 1:

Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min

• Partner 1: ROW Goal Paces =  R:(1:45/1:55) W:(1:55/2:05) B:(2:00/2:15)

• Partner 2: 4 MIN STABILITY AMRAP

• AMRAP A: 5x Bird dogs 5x Dead Bugs  (Each Side) [10x Sec Hold]

• AMRAP B: 10x Plank Shoulder Taps (Total) 10x Down Dog Toe Touches (Total)

• Transition on and off the ERG should take less than :20 Secs.

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Thursday:  1/17

Station 1: Strength Assessment: 2KB Front Squat: 10-15 Minute Station

• Strength: 2KB Front Squat 4-8 Rep Max

Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)

1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.

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