Monday: 10/29
Mobility Series: 5 Minutes
- 3x Kneeling Shoulder CARS HOlding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
- 3x Prone Shoulder Lift Offs
“March of Dimes” 16 Minute Time Cap
- 10x Burpees
- Walking Lunge Across Room
- 9x Burpees
- Walking Lunge Across Room
- 8x Burpees
- Walking Lunge Across Room
- 7x Burpees
- Walking Lunge Across Room
- 6x Burpees
- Walking Lunge Across Room
- All the way down to 1x Burpee
W: = Total of 55 Burpees
R: Start @ 12 Burpees = Total of 78 Burpees
B: Start @ 7 Burpees = Total of 28 Burpees
Non Walking Lunges do 5x Step Back Lunges on Each Leg keep Burpees the same.
Early Finisher: Tabata Calf Raises Using Clock
Entire Group:
Rolling Plank: 4 Min :15 Seconds at Each
Plank / Right Side Plank / Plank / Left Side Plank
8 Minute: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each
- Up on Balls of Feet (To help Prevent Hamstring Cramps)
- Hands Kept at rib cage height by side (To help lighten the load on the upper half)
Tuesday: 10/30
3 x 10 Min. Partner Stations, :90 rest between stations
STATION 1: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Pull-Ups – 3 dead hang or 6 TRX pull-ups
STATION 2: Partner E2MOM Erg Sprints (Need 4 ergs)
- Switch with partner every minute (again, each partner gets total of 4 times on the erg)
- R: 275/250m, W: 250/225m, B: 225/200m
- Resting Partner: Push-Ups R: 12, W: 10, B: TRX Chest Press 8
STATION 3: Partner E2MOM Running Sprints
- Switch with partner every minute (each partner does total of 5 sprints)
- R: Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
- B: Stop sign to 1st black mailbox and back
- Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
- Resting Partner: REST
Wednesday: 10/31
Mobility Series: 5 Minutes
- Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
- Kneeling Abducted Leg Lifts with Yoga Block on Low Back 3×5 Second Holds (Each Side)
HIIT: Halloween HIIT: “Tricked not Treated”
20 Minute 5 Person Circuit: :45/:15 x 5 = 20 Minutes of GO
- Move around the room to 5 Different Houses/Stations/Exercises.
- Best way to organize is giving them a number 1-5 for the Houses
- House 1: 2KB March – :2 Sec Pause @ Top (40+/30+)
- House 2: Overhead Pie Pumpkin Hold
- House 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
- House 4: High Plank Hold R: Extended Arm Plank
- House 5: TRX Hamstring Curls
- Rotate through the four moves for 16 Mins
8 Minutes: 3×20 Each Side Eldoa Inspired Glute Med
Thursday: 11/1
12 Minute Tempo Strength: 4/2/4/0 – 4 Seconds Eccentric Down/ 2 Second Pause / 4 Seconds Concentric Up / 0 Seconds Pause
Work 4 x :10 Second Reps On 4/2/4/0 = :40 Work / Rest :20 = 1 Minute RND = 5 RNDS = 5 Minute Total / 20 Reps
1 Minute Rest BTWN Squat & Push Up
Goblet Squats: R:(53+/45+) W:(45+/35+) B:(Bodyweight)
Push Ups: B: TRX Chest Press
Followed By
R:(40+/30+) W:(30+/25+),B:(25+/20+)
3 x 5 Min KB Complex: This should be cardio!!
:30 Right Arm Cleans
:30 Left Arm Cleans
:10-:15 Sec Shake Out
:30 Right Arm Push Press
:30 Left Arm Push Press
:10-:15 Sec Shake Out
:30 Thruster Right Arm
:30 Thruster Left Arm
:10-:15 Sec Shake Out
:30 Hollow Hold
:30 Superman
1-2 Minutes Off
– Repeat –
Friday: 11/2
Mobility Series: 5 Minutes
- Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
- Pistol Lifts Off (Over Yoga Blocks) 5 Each Side
4 x 6 min Partner Stations – 2 moves switching with the partner every :30 Seconds. Shake Up Run to 1st White Mailbox BTWN Stations.
1 Minute Rest BTWN Stations.
Station 1: Slam Ball/Jumping Lunges B: Stepback Lunges
Station 2: Kneeling Banded Rotations/Anti Rotation
- Tall Knee is on the outside. Rotate towards that knee.
- Blue or Black Resistance Band
- Turn Sides Every Minute
Station 3: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+) (Switch Arms Every RND) / Band Pull Aparts – Green/Red Bands
Station 4: Yoga Strap Deadbug/Rest (On Tabata Clock for Trantions – :20/:10×2 = 1 Minute Each)
- Yoga strap goes under low back.
- Partner stands and puts light tension on strap (pulling away from partner)
- Partner holds strap down with core tension while performing dead bug.
Saturday 11/3
HIIT Running Tabata
6 Stations – 4 Minutes Each. :20 on, :10 off. 6 Rounds of work at each station (First 3 Minutes). At the last minute each station ends everyone heads out to run a parking lot loop (4th Minute). :60 rest between stations. The faster you finish the run the more rest you earn.
Station 1 –
Squats (first :20 of each minute), Squat Jumps (second :20 of each minute)
4th Minute – Run Parking Lot Loop
Station 2 –
Single Arm Push Press Right / Single Arm Push Press Left
4th Minute – Run Parking Lot Loop
Station 3 –
Hollow Hold/Leg Lifts
4th Minute – Run Parking Lot Loop
Station 4 –
Jump Rope All 6 Rounds
4th Minute – Run Parking Lot Loop
Station 5 –
Pushups/Mountain Jacks
4th Minute – Run Parking Lot Loop
Station 6 –
Star Jumps/Ninjas
4th Minute – Run Parking Lot Loop