Monday: 11/19
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
Stations: All Together
Station 1:
12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause
Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1 Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total
1 Minute Rest BTWN Split Squat & KB Row
TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)
TEMPO 1/1/3/0 KB Bent Rows: R:(53+/40+) W:(40+/35+) B:(25+/20+)
Station 2:
16 Min Tabata Mash Up – 4 RNDS of :20/:10×2 = 1 Min of work before you switch
- 2KB Suitcase Deadlift: R:(53+/45+) W:(40+/35+) B:(30+/25+)
- 2KB Suitcase March: R:(53+/45+) W:(40+/35+) B:(30+/25+)
- Push Up: B: TRX Chest Press R: KB Push Ups
- High Plank Hold R: Extended Arm Plank
Tuesday: 11/20
Mobility Series: 5 Minutes
- 3x Kneeling Shoulder CARS Holding Tennis Ball in Working Arm and PVC in Non-Working Arm (Each Side)
- 5x Prone Shoulder Lift Offs
“The Headless Horseman” – 16 Min Time Cap: Treat as Assessed and write Times.
– 20x Swings R:(60+/40+) W:(45+/ 40+) B:(35+/30+)
– 10x KB Headcutters R:(40+/35+) W:(30+25+) B(20+/15+)
– 200m Run (1st White on Clifford) Non Runners can Bike 15/10 Cals.
RED: / WHITE: 5 RNDS
BLUE: 4 RNDS
PURPLE: 3 RNDS
6-8 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)
4 Person Rowing Relay: 3,000 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m
Wednesday: 11/21
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)
Running HIIT Circuit: 4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.
Station 1:
KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)
Run 1st White Mailbox on Clifford – 60 Seconds
Station 2:
MB Side Shuffle/Slamball (4/1) – Holding MB Side Shuffle 4 spots to right, slamball – then 4 to the left, slamball, repeat
Run 1st White Mailbox on Clifford – 60 Seconds
Station 3:
Burpees B:Newbie Burpee
Run 1st White Mailbox on Clifford – 60 Seconds
Station 4:
Bird Dog / Dead Bug
Run 1st White Mailbox on Clifford – 60 Seconds
4-8 Minutes: :20/:10×2 = 1 Min Each Glute Med Leg Lifts