Saturday 4/21

A Lotta Tabata

20:10 clock, repeat each exercise x6 (3 min) 45 sec rest between

Mountain Jacks (R/W: with band)

Alt Lunges (switch legs every :20) (B: stepback lunge)

Downdog Toe Touch to push up

Sumo Squat Jumps (B: Sumo Squats)

Sit outs

Superman with Lat Raise

Single-Leg Glute Bridge Raise (switch legs every :20) (B: Glute Bridge Raises)

Split Jacks (on toes/flat foot)

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Friday: 4/20

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

3 x 10 Min. Partner Stations, :90 rest between stations

STATION 1:  Partner E2MOM Bike Sprints (Need all 4 bikes)

• Switch with partner every minute:  Partner 1 goes on minute 1,

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Thursday:  4/19

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

• Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

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Wednesday: 4/18

Mobility Series: 5-6 Minutes

Upper Body 2 Moves

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

HIIT 4×5 Min Partner Stations

5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock.

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Tuesday: 4/17

“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap

For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds) (P – 3 Rnds)

40 Double Unders (RED)

W – Count Attempts or 200 Singles

B – 120 Singles

P – 100 Singles

40 Squats (B – 30 Squats) (P–

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Monday:  4/16

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

5 Minute :20/:10 Partner “I Go, You Go”

– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)

• 5 RNDS Each (Alternate Each :20)
• Stress pace and bracing during weighted Strict Press

2 Min Transition/Rest:

6 Minute: 4×5

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Monday:  4/16

Mobility Series: 5 Minutes

Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side

5 Minute :20/:10 Partner “I Go, You Go”

– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)

• 5 RNDS Each (Alternate Each :20)
• Stress pace and bracing during weighted Strict Press

2 Min Transition/Rest:

6 Minute: 4×5

–

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Saturday: 4/14

Mobility Series:

3x Kneeling Lift offs w/ PVC/ 3x Abducted Leg Lifts :10 sec hold

“Double Trouble” Pyramid HIIT

Rd 1- 40:20 Rd 2-30:15 Rd 3- 20:10 Rd 4- 30:15 Rd 5- 40:20,

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Friday: 4/13

Running: 2 Mile Assessed Run

Route: Start at Stop Sign on Clifford Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark isat Stop Sign on Clifford (Give Split).

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Wednesday: 4/11

Vets:

Mobility Series: 5-6 Minutes

3x Thoracic Spine CARS 3x Hip Extension Lift Offs

HIIT:

3×9 minute Circuits 45:15 clock. Complete each circuit 3 times.

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