Monday: 4/23
3 Points (Attendance Point, Jump Rope, Row Relay)
Gimme 5 – 20 min. AMRAP Non Scored: Increases rep count by 5 every round.
This doesn’t count towards team week points. Complete three exercises in the gym,
Monday: 4/23
3 Points (Attendance Point, Jump Rope, Row Relay)
Gimme 5 – 20 min. AMRAP Non Scored: Increases rep count by 5 every round.
This doesn’t count towards team week points. Complete three exercises in the gym,
RED – 6 AM BLUE – 6 AM
Alexa L Amber M
Bryan W Danny B
Megan M Meghan T
Claire B Erin J
Kathy A Emily C
Tammy H Jenny M
Josue G Todd L
Mark R Jess B
Kimberly H Monica G
Caroline Suzanne W
Jill C Sarah F
Wes J John S
Jessica R Matt C
Greg H Liz B
Sasha F Stephanie Z
Friday: 4/20
The Mic Drop – 420 total reps, then chill (non-assessed)
50 reps each exercise (B – 30 reps):
Wall Balls R (20/15) W (15/12) B (12/10)
Superman
Lunges (each leg)
KB High Pulls R:(53+/45+),W:(40+/30+),B:(30+/20+)
Star Crunches (Total)
MB Sit up and Press R (20/15) W (15/12) B (12/10)
JG Chest Press
Double Unders (W –
Thursday: 4/19
4 Rounds :40 sec on / :20 sec transition time
1 min rest b/t rounds
2 KB Push Press (45+/35+) (35+/25+) (25+/15+)
JG Mountain Climbers
Overhead Walking Lunges
ERG –
Wednesday: 4/18
HIIT:
3 x 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
Tuesday: 4/17
Partner KB Strength + Conditioning
On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again)
2 KB Front Squat
2 KB Strict Press
2 KB Racked Lunge
Finish with: 18 min Partner Run Ladder
As Partner 1 Runs,
Monday: 4/16
“Time After Time”
4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s
-Rest :90 Secs Between each-
EMOM 1: 10 Dips + Jump Rope
EMOM 2: 10 Jungle Gym Rows + Jump Rope
EMOM 3: 15 KB Swings + Jump Rope (R –
Monday: 4/16
“Time After Time”
4×5 Min EMOMs: Count Total Number of Jump Ropes for all 4 EMOM’s
-Rest :90 Secs Between each-
EMOM 1: 10 Dips + Jump Rope
EMOM 2: 10 Jungle Gym Rows + Jump Rope
EMOM 3: 15 KB Swings + Jump Rope (R –
Friday: 4/13
Row Row Row your Boat (32-min)
In teams of 3-4 they will be rowing relay style 2 min at a time. While 1 person rows the others will perform 2 exercises per station:
Station 1: 2 min max meter row
Station 2: 10 Spiderman Planks (total) / 10 Bird Dogs (total)
Station 3: 5 x 2 KB Squat / 5 x Racked Step Back Lunge (Each) (45+/35+) (35+/25+) (25+/15+)
Station 4: 5 x Prone PVC Pass Throughs / 3 x Prone Swimmers
