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28

“The Running Man” – 30 Minutes to Complete 

The Kohler Effect 

ESD: Energy System Development

Pure Conditioning

Interval Training: 4 x 5 Min RNDS

Interval Training: Running Tabata

Tempo Strength + 15 Min EMOM Lower Body Focus

Partners In Crime

2×15 Min Stations: Swing Reboot/Teaching + The COOP: TEAM SLED PUSH RELAY 

Battle of the Bands

Interval Training: 4 Rounds –  :45 on / :15 Rest

4

Strength Rounds

4  x 6  min circuits

Strength Assessment + Circuit

3 X 10 min AMRAP Stations (1 min of rest b/t stations)  

Interval Training: DISAPPEARING ACT

The TD

3 x 10 Min Stations

Partner Superset (I go, you go) – 25 min

Partner Station Friday

Strength → Cardio → Mobility 

Interval Training: 5 Rounds of 4:30 Minutes Work / 90 sec Rest

11

Strength Assessment: 2KB Front Squat + Tabata Mash Up

Odds and Evens

2x 12 Min EMOM + Game

7-11

Interval Training:  One muscle group at a time

6 x 5 min Stations with 1 min rest b/t Station

Tempo Unilateral Strength + Rounds for Time

“Let The Beat Build”

ESD: Energy System Development

Ready Player 1 2.0

The Disappearing Act (Strength/ Core/ Cardio)

18

Strength Assessment + KB Complex AMRAP

Case of the Mondays

Tempo Strength + 15 Min EMOM Lower Body / Jumping Focus

Pure conditioning

Interval Training: Strength/Cardio/Core

Travelers delight

“The Brave Moss aka The Asthon M.” feat “The Sorting Hat” & “The Chop Shop”

Partner Strength Flow and Hang

Stealers Wheel: Aka – Stuck in The Middle With You

Time Keeper

Interval Training: :40 / :20

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