Monday 6/18
2 x 12 min AMRAPs with 1 min rest b/t
KB Complex [use the same bell for all]
5 x Clean to Lunge and Press (Complete all reps on one side then switch sides)
10 x Bent over Row (each side)
20 x KB Swings
Monday 6/18
2 x 12 min AMRAPs with 1 min rest b/t
KB Complex [use the same bell for all]
5 x Clean to Lunge and Press (Complete all reps on one side then switch sides)
10 x Bent over Row (each side)
20 x KB Swings
Calisthenic Conditioning:
5 x Burpee Tuck Jumps or Burpee Broad Jumps
10 x DU (30 Singles)
20 x Squat Jumps
Core Finisher
:30 sec each exercise 2x through
V-ups
Toe Touches
Hollow Crunches
Star Crunches
Side Plank Hip Dips (Right)
Side Plank Hip Dips (left)
Tuesday: 6/19
Take 5 (30 min)
90 sec work / 30 sec rest/transition time to next exercise/station
3 RNDS:
1: 8 x Atomic Push Ups then Plank the remaining of the Time
2: Heavy KB Farmers Carry or KB March
3: Lateral Box Jumps [sub Lateral Box Shuffle or Step Ups]
4: Jump Rope –
Friday: 6/15
Go Your Own Way (30-min AMRAP)
Lower Body
10 KB Sumo Squats
10 Box Jumps (Step ups [total])
10 Hip Bridges
Upper Body
10 Yellow Bar Dips
10 Yellow Bar Push Ups
10 Resistance Band Front Raises (use DB if there aren’t enough bands)
Abs
10 Down Dog Toe Touches (each side)
10 V-ups
10 Windshield wipers (each side)
Thursday: 6/14
5 x 5 min Stations 1 min rest B/T Stations
1) Row – focus on maintaining a 2k pace (1:45 / 1:55) (2:00 / 2:10) (2:10 / 2:20)
2) 5 x Goblet Step Up + Stepback Lunge (Finish all reps on one side first then switch / Rest and repeat [shoot for 4-5 sets]) {Step back with the same leg that steps up}
50+/40+ 40+/30+ 30+/20+
3) 5 x Clean to Press (each side) rest and repeat
45+/35+ 40/25+ 30+/20+
4) 5 x Pull ups / 5 x Toes to bar or Knees to chest / rest and repeat
5) 5 x KB Deadlift to Farmers Carry (length of the gym) / rest and repeat
70+/60+ 60+/50+ 50+/40+ (suggested weight is per side)
Wednesday: 6/13
Crazy HIIT Love
4 rounds through all exercises with 60 sec rest b/t rounds
:40 sec of WERK / :20 sec of being Fierce (rest/transition)
Mountain Climbers The Hard Way
KB Swings
Hollow Hold
Big MB Slams
Spiderman Planks
DU / Speed Singles
Tuesday: 6/12
The Rise + Grind
R:6 RNDS, W: 5 RNDS, B:4 RNDS
6 x 2 KB Thrusters R: 40+/30+ W: 30+/25 B: 25+/15+
6 x 2 KB Racked Lunges (total) (using thruster weights)
12 x Push ups
12 x Burpees
Run Parking Lot Lap
Early finisher mobility work:
Wall Hip Flexor (Couch) Stretch –
Monday: 6/11
Tabata (14-min)
3 x 4 min Stations with 1 min rest after each station
Heavy Ropes: Big Slams / Alt small waves (switch every interval)
Jungle Gym: Tricep Press / Bicep Curl (switch every interval)
MB: Wall Ball
Remaining Time:
In teams of 3-4 Rotate b/t these 4 exercises
KB Row (10 reps per arm then rest the remaining time)
Erg Row
Ralph McGill Lap B: Parking Lot Lap [time keeper]
OH Black Bar Step Back Lunge
Monday: 6/11
Tabata (14-min)
3 x 4 min Stations with 1 min rest after each station
Heavy Ropes: Big Slams / Alt small waves (switch every interval)
Jungle Gym: Tricep Press / Bicep Curl (switch every interval)
MB: Wall Ball
Remaining Time:
In teams of 3-4 Rotate b/t these 4 exercises
KB Row (10 reps per arm then rest the remaining time)
Erg Row
Ralph McGill Lap B: Parking Lot Lap [time keeper]
OH Black Bar Step Back Lunge
Tuesday: 6/12
Back to the Grind
R:6 RNDS,
Friday: 6/8
Five Rounds:
– Ralph McGill Stair run
– 20 Walking Lunges/total (in the parking lot)
– 16 JG Single Arm Rows (8/arm)
– 10 Push ups
–
Thursday: 6/7
Newbie Day 2: KB instruction
Vets:
2 x 5 Minute :20/:10 Partner “I Go, You Go” 2 min Rest b/t lift to adjust bells
2KB Squat R:(53+/40+) W:(40+/30+) B:(25+/20+)
2KB Suitcase Deadlift R:(70+/55+) W:(55+/45+) B:(45+/35+)
5 RNDS Each (Alternate Each :20)
Stress pace and bracing during weighted Strict Press
2 Min Transition/Rest
