Monday 1/28
3 x 10 min AMRAPS
4 x 6 min EMOM
1st min: Knees to Chest Hold (Yellow Bar)
2nd min: 40 Heavy Rope Big Slams
3rd min: Plank
4th min: 20 MB Sit Up and Press
5th min: Hollow Hold
6th min: Bike Sprint (15/12/10)
Extended warm up with TGU + Carry (12 min warm up)
4-6 min regular warm up and then go over TGU form from the ground all the way to the standing over head position, then back down. Switch sides.
Friday: 1/27
Station 1:
Strength Assessment: The Push Up
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
Followed By
16 Minute Circuit: –
Thursday: 1/26
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: Jump Rope
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+),
Hiit It (Motown Hits)
3 Rounds with 1 min rest b/t Rounds
:30 / :30 / :30
Jumping Lunges
Side Lunges
Step Back Lunges
:30 sec Rest
Wednesday: 1/23
HIIT: 4 Rounds :45 on :15 Rest
1 min Per Exercise 2 x Through = 10 min / 1 min – 90 sec rest after 2 rounds
Rnd 1 + 2
Row Str. 28-32
Down Dog Toe Touches
Single Arm Swing (switch every 5 reps)
Jump Rope
JG Split Squat (switch @:30)
The Ruth
100 Walking Lunges (total)
80 Hand Release Push-ups
60 D.U. – sub 300 singles
40 Burpees
20 Wall balls 20/15 15/12 12/10
Run 800 meters
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 &
