Friday 8/3
Fire Starter
4 x 6 min Partner Stations / Alternating exercises ea. Interval 30 sec of work 30 sec of rest / 90 sec – 2 min rest between stations
Station 1: Bike Sprints (guys: 500-700+ watts / ladies: 300-600+)
Station 2: Heavy Rope Slams and Hollow Hold
Station 3: Erg Sprints (each partner is on their own erg / active recovery)
Station 4: Plank and Burpees
Thursday 8/2
5 min extended warm up with animal partner relay (I go you go) width of the gym (down and back)
Bear Crawl, Crab walk, Cat crawl, Duck walk, Monkey Crawl
Strength MTN (25 Min AMRAP)
10 –
Wednesday 8/1
HIIT Me With Your Best Shot
5 x 5 min EMOM / 1 min Rest/Transition time between stations
Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.
Tuesday 7/31
Running with Sharp Objects – ASSESSED
Buy in: Run to the main entrance of PCM off of the Beltline [non-runners: 2000 m row]
Then,
R: 4 Rounds W: 3 Rounds B: 3 Rounds
75 DU / 200 Singles / 150 Singles
50 Air Squats / B –
Monday 7/30
The Line Up
:45 each exercise with a running clock / 3 x per station
Station 1:
Box Jumps
DB Press (switch to push press as needed)
MB Slams
V-ups (or Lemon Squeezes)
1 min
Monday 7/30
The Line Up
:45 each exercise with a running clock / 3 x per station
Station 1:
Box Jumps
DB Press (switch to push press as needed)
MB Slams
V-ups (or Lemon Squeezes)
1 min
Station 2:
Step ups
DB Renegade Row
MB Toe Taps
Sprinter Situps
1 min Rest
Station 3
Hamstring March (not using MB)
DB Thruster
MB Sit up (ball tapping behind head and between legs)
Ninjas
Friday 7/27
2 x 15 min Stations (2 min Rest b/t stations)
3 x 5-min Partner Strength (I go, you go) – partner with someone you can share bells with, as needed.
Thursday 7/26
The Fit Parade (30-min AMRAP)
Complete a parking lot lap as follows: overhead slide R, overhead slide L, high knees, sprint, jog to gym. [non-runners = 15 cal sprint on the bike or 200 m sprint on the erg]
12 1-Arm Thrusters (total) [R –
Wednesday 7/25
HIIT Hop, the HIITY, the HIITY to the HIIT HIIT Hop You Don’t Stop!
3 x 9-min Stations
:30 sec each movement / 4 movements to get through for 4 rounds / quick :15 rest after every 2 min RND = 9 min of work / 90 second rest between stations
Big MB Station
MB Toe Touches
MB Situp and Press
MB Toe Taps
Wall Balls or MB Thruster
:15 sec rest
Tuesday 7/24
A Mano (and foot)
2k Run assessment (non-runners will be doing assessed 2k row) – reassessment from 5/1
There and back. Blue run = corner of Venkman’s/Emory Health Building and back
After Party:
3 x 4 min Tabata Rounds (:20 sec on / :10 sec off x 8)
Alternate b/t 2 exercises exp: :20 sec Pullup / :10 sec off / :20 sec Jump rope / :10 sec off ….continue with those 2 exercises for 4 min.
