Wednesday: 1/23
HIIT: 4 Rounds :45 on :15 Rest
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 &
Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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Monday: 1/21
Camper Named: “Spin City: The Charlie Sheen Years” Aka “ The Jenna G.”
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:=
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Saturday 1/19
8am, 10:15am
HIIT: :30/:30/:30 HIIT Stations – :30 sec KB Move/:30 Sec Body Weight Move/:30 Core
Station 1 –
Friday: 1/18
Station 1:
Partner Rowing: 2 x 4 Min Pieces Total Time 16-18 Min
Thursday: 1/17
Station 1: Strength Assessment: 2KB Front Squat: 10-15 Minute Station
Mobility Board: AMRAP Moves (Focus slow movement on non-timed moves.)
1 Minute (Each Side) Ankle Mobility…rocking in and out with over pressure.
Wednesday: 1/16
Mobility Series: 5 Minutes
HIIT: Me Up
4 x 6 min Stations
:30 sec per exercise 3 RNDS through each Station
1 Min Rest BTWN Stations
Station 1: KB –
Tuesday: 1/15
“Let’s End it On This”: 20 Minute Max Cal Team Bike Relay
Monday: 1/14
10 Minute Warm Up:
10 Minute Mobility: Upper Body Flow
Station 1:
12 Minute Partner Tempo Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
