Wednesday 8/15
Down The Mountain
4 x 7 min Rounds – working on a continuously running 7 min clock at both stations
Air Bike (partner up if needed): 60 on 60 off / 50 on 50 off / 40 on 40 off / 30 on 30 off / 20 on 20 off / 10 on 10 off
Plank and Hollow Hold (60/60)
Speed Squats (adv.
Tuesday 8/14
Fifty Shades of Fitness
R – 50 Reps, W – 40 Reps, B – 30 Reps
Pushups R (toes), W(at least ½ on toes), B (knees)
Situps
Lunges (ea leg)
KB Swings R (60+/45+) W (45+/35+) B (30+/25+)
Supermans
KB High Pulls R (50+/40+) W (40+/30+) B (30+/20+)
Side Plank Hip Touches (ea side)
Double Unders W (Count attempts OR 200 singles) B (150 singles)
Wall Balls R (20/15+),
Monday 8/13
2 x 15 min Partner Stations
1) Travelers Delight:
One partner works while the other rests, switch, repeat.
5 x 2 KB Squats to Racked Carry (width of the gym and back)
4 x 2 KB KB Suitcase back step lunges (each leg) to Suitcase Carry (width of the gym and back)
3 x 1 Arm KB Push press (R) to Overhead carry (width of gym),
Monday 8/13
2 x 15 min Partner Stations
1) Travelers Delight:
One partner works while the other rests, switch, repeat.
5 x 2 KB Squats to Racked Carry (width of the gym and back)
4 x 2 KB KB Suitcase back step lunges (each leg) to Suitcase Carry (width of the gym and back)
3 x 1 Arm KB Push press (R) to Overhead carry (width of gym),
Thursday 8/9
Power Couplets
– Get through 4 sets alternating between couplets. Example: 8 x Deadlift / 2 x Broad Jumps / Rest/ 8 x Front Squats / 5 x Box Jumps = 1 set
Couplet 1:
–
Wednesday 8/8
Class HIIT ROCK (Matt Beerse Special)
3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold
Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold
Tuesday: 8/7
The Assembly Line
:30 sec on / :15 sec Transition (rest)
After 1 Rounds (4.5 min per RND) of all exercises they get 1 min rest and repeat 5x
Jumping Pull Ups
Heavy Rope Slams (20 slams / quick shake / 20 slams….)
6-inch Hold
Goblet Step Ups
Slam Balls
Star Jumps
Monday 8/6
The Jumpstarter
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Burpees
3rd min: Rest
Repeat 3 x
Station 2
1st min: Parking lot Sprint
2nd min: Wall Balls
3rd min: Rest
Station 3
1st min: 15/12 cal Air Bike
2nd min: DU (Speed singles)
3rd min: Rest
Monday 8/6
The Jumpstarter
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Burpees
3rd min: Rest
Repeat 3 x
Station 2
1st min: Parking lot Sprint
2nd min: Wall Balls
3rd min: Rest
Station 3
1st min: 15/12 cal Air Bike
2nd min: DU (Speed singles)
3rd min: Rest
Tuesday 8/7
:30 sec on / :15 sec Transition (rest)
After 1 Rounds of all exercises they get 1 min rest and repeat 5x
Jumping Pull Ups
Heavy Rope Slams (20 slams / quick shake / 20 slams….)
6 Inch Hold
Walking Lunges
Slam Balls
Squat Jumps
Friday 8/3
Fire Starter
4 x 6 min Partner Stations / Alternating exercises ea. Interval 30 sec of work 30 sec of rest / 90 sec – 2 min rest between stations
Station 1: Bike Sprints (guys: 500-700+ watts / ladies: 300-600+)
Station 2: Heavy Rope Slams and Hollow Hold
Station 3: Erg Sprints (each partner is on their own erg / active recovery)
Station 4: Plank and Burpees
