Friday: 9/21

2 x 12 Min EMOM: 2 Min Rest BTWN

1st Min:

EMOM A: R: = 120 Swings W: = 60 Swings B: = 36 Swings

• 20x KB Swings / W: 10x KB Swings / B: 6x KB Swings

EMOM B: R: = 120 Squat  W: = 60 Squats B: = 36 Squats

• 20x KB Goblet Squat / W: 10x KB Goblet Squat / B: 6x Goblet Squats

Weights for Both Moves: R:(60+/53+) W:(45+/40+) B:(35+/30+)

2nd Min: :30 Sec Core / :30 Sec Rest

EMOM A: Core

• Hollow Hold
• Dead Bug
• Superman

EMOM B: Core

• Plank
• Side Plank Right
• Side Plank Left

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Thursday:  9/20

Rowing Assessment: 2,000m Row

• We will do this in Heats. Class size will determine heat numbers.

2K Row Strategy

1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+,

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Wednesday: 9/19

Mobility Series: 5 Minutes

• 3x Kneeling Shoulder CARS (Each Side)
• 3x Prone Shoulder Lift Offs

HIIT: 5 Rounds of 3 Minutes Work / 2 Minutes Rest Between Rounds

• Each Exercise :45 sec with a running clock
• KB Squat High Pulls R:(60+/45+),

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Tuesday: 9/18

Ladders: 4×7 Minute Partner Ladders

• Rest :60 BTWN STATIONS

Station 1: Partner Strength 2KB Squat Ladders – “I Go, You Go” – 60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 20 on 20 off / 10 on 10 off

Station 2: Partner Core Hollow/Superman Holds  –

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Monday:  9/17

Mobility Series: 5 Minutes

• Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
• Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

30 Minute AMRAP: Unilateral

8x (Each Side) KB Renegade Row (Off Parallettes) R:(35+/30+) W:(25+/20+)

• B: KB Bent Row B:(30+/25+)

8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

8x (Each Side) Single Leg Staggered Stance Deadlift R:(35+/30+)W:(25+/20+)B:(20+/15+)

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Monday:  9/17

Mobility Series: 5 Minutes

• Passive/Active Supine Hip Flexor Holds at End Range 3×5 Seconds Each
• Pistol Lifts Off (Over Yoga Blocks) 3 Each Side

30 Minute AMRAP: Unilateral

8x (Each Side) KB Renegade Row (Off Parallettes) R:(35+/30+) W:(25+/20+)

• B: KB Bent Row B:(30+/25+)

8x (Each Side) Goblet KB Step Downs R:(45+/35+)W:(35+/25+)B:(25+/15+)

8x (Each Side) Kneeling Single Arm Press R:(53+/40+)W:(40+/30+)B:(30+/20+)

8x (Each Side) Single Leg Staggered Stance Deadlift R:(35+/30+)W:(25+/20+)B:(20+/15+)

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Saturday 9/15

HIIT: DISAPPEARING ACT, PART II:  

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises,

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Friday: 9/14  

Stations: Ropes & Running 3×4 min RNDS

– Resting :90 – 2 mins btwn RNDS

– Half the group on Ropes and Exercise

– Half the group Running 600M loop resting until 4 mins is up

–

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