Partner Tabata Strength and Conditioning (Alt. every round)
4 min Rounds with 1 min rest b/t rounds
Bike Sprints 700-1100 Watts 600-1000 500-900
Heavy Bent over KB Row (switch every 5 reps) 60+/50+ 50+/40+ 40+/30+
HiiT The Nail On The Head
4 x 6 min Rounds with 1 min rest after each round
On the top of every min, campers will start with 40 sec on the primary exercise followed by 20 sec on the secondary exercise
Bike Assessment
10 sec as many cal as possible
Campers will set the monitor for 10 sec. The Bike HAS to be in a fully stopped position. They will hit the start button and try to produce speed as fast as they can to measuring how many calories they can get.
3 x 9 min Stations
9 min Row Intervals:
2 min Row or 500 m (If campers make it to 500 m before 2 min are up, they get extra rest) , then 1 min Rest / easy pedal / X 3
(if you have more than 24 campers in class,
Monday 1/14
3 x 9 min Stations
9 min Row Intervals:
2 min Row or 500 m (If campers make it to 500 m before 2 min are up, they get extra rest) ,
Community Coffee is today so we will cap the time at 25 min!
HANG!!! Man!!!
Partner up and work your way down the different hangs and crawls
Crawler will be the time keeper and we are going the length of the gym
2 k Row Assessment (we will do multiple heats)
Then Partner Strength 5 x 5 I go, you go
Squats
Floor Press
DL Suitcase or Sumo
Kneeling OH Press
Hiit Me Up
4 x 8 min Stations with 1 min rest b/t Station
:30 sec per exercise 4 times through
JG: Squat Jumps / Power Rows / Chest Press / Rest
Heavy Rope: Alt Waves / Big Slams / Heavy Rope Jumping Jack / Rest
MB: Overhead Lunges / MB Thrusters / MB Mtn Climbers / Rest
Core: Plank leg lifts / Side Plank Hip Dips (Right) / Side Plank Hip Dips (left) / Rest
The Descent (assessed)
RND 1:
Ralph McGill Run
40 KB Swings (mod = deadlifts) 50+ / 40+ 40+ / 30+ 30+ / 20+
40 MB Sit-up and Press 20/15 15/12 12/10
40 Double Unders (200 singles)
40 Pushups All Toes ½ Toes ½ Knees All Knees
RND 2: Repeat @ 30 reps/exercise (150 singles)
RND 3: 20 reps (100 singles)
RND 4: 10 reps (50 singles)
Newbie Day 1: Squat, Plank, Push up, JG Row and Assessment
Vets
The 3 Musketeers (if we have more than 24 campers in class we will do 4 musketeers)
Rotate through 3 (4) Stations with the rower being a timekeeper
