Monday: 2/12
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds
Camper Named: “Spin City” Aka “ The Jenna G.
Tabata Interval Stations (:20 seconds of work followed by :10 seconds of rest repeated 8 times = 4 Mins) is applied in turn to the:
– Air Mill Fan Bike: Switch with a partner each :20
– Slam Balls / Wall Sit: Switch moves each :20
– W: Knee Bent L-Sit / R: Full L-Sit / B: Ab Rocker / Push Ups: Switch moves each :20
– ERG:
– TRX Laying Low Rows: B: Standing Row
* There will be a one minute rotation break between exercises.
RED: All Toe Push Ups,
WHITE: Half Toe/ Half Knee Push Ups, 6 rounds (Take off round 4 and 8)
BLUE: Standing TRX Rows, Knee Push Ups, 4 rounds (take off a round after each on round)
Tuesday: 2/13
Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
- Jump Rope and TRX (12 Mins) : Partner switching btwn Jump Rope and TRX exercises every minute: on a :40/:20 Clock
- TRX Roll Out
- TRX Hamstring Curl
- TRX Hip Press
* 2 Min Rest Transition/Explanations
- Rowing: Strict “The Tailpipe” – Total meters rowed each 750m (12 Mins Max)
- Partner 1: Rows 250 meters
- Partner 2: Holds two 30+/45+ kettlebells in the rack position
- B: 25+/20+
- Once Partner 1 covers 250M, switch positions. Rowing can’t start to bells are up. Partner can help get bells up.
- Each Rows 3 RNDS.
- If you put the Bells down you complete 5x Burpees and then pick the bells back up until partner is done.
- We will record times on board.
- Early Finishers recover and
Wednesday: 2/14
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
Valentine’s Day Theme: Partner MTN. – Find someone of equal fitness level…Introduce yourself to someone you don’t know.
Every exercise set-up in a 2,4,6,8,10,8,6,4,2 ladder = 50 reps
I do 2, you do 2, I do 4, you do 4 etc….
After each ladder complete 1st white mailbox run and Cupid’s Corner
How many Ladders can you get through?
– Pull Ups: 2,4,6,6,4,2 = 24 Reps / TRX Pull Ups: 2,4,6,8,6,4,2 = 32 Reps
– Burpees B: 2,4,6,6,4,2 = 24 Reps (Newbies)
– KB Goblet Thrusters R (45+/35+) W (35+/25+) B (25+/15+)
– Box Jumps / Step Ups
Early Finishers Do Cash Out
Thursday: 2/15
Roxanne Burpee Challenge:
Partner Unilateral KB Strength: 5×5
5×5 SA Suitcase Deadlift (Each Side)
5×5 SA Floor Press (Each Side)
5×5 SA Racked Squat
5×5 SA OH Step Back Lunge (Each Side)
Pick One In Between Each 5×5:
– 12/10 Cal Air Bike
– 150m Row
– 1st White Mailbox run (If nice outside)
Early Finishers: Cash Out
Friday: 2/16
Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.
- First Re-Test: Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.
- 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
- 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
- 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)
20 Minute AMRAP:
5x Pull Ups (Jumping, Band, TRX)
10x Dips
15x Push Ups
20x Double Unders / 60 Singles
Saturday: 2/17
HIIT 4×5 Min Partner Stations
5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. :90 sec rest transition Between stations.
Station 1: 5 Rounds Swings & Hip Bridge Holds
- P1: 30 Sec Hip Bridge Hold
- P2: 30 Sec KB Swing
Station 2: 5 Rounds MB Squats & MB Overhead Stepback Lunge (B: no MB)
- P1: 30 Sec MB Squats
- P2: 30 MB Overhead Stepback Lunge
Station 3: 5 Rounds Goblet Push Press & Superman Hold
- P1: 30 Sec Goblet Push Press
- P2: 30 Sec Superman Hold
Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press
- P1: 30 Sec Hollow Hold Progression
- P2: 30 Sec Push Ups or TRX Chest Press
5 Minutes of Core and Cardio Blaster: 30 secs at each, no rest
-Plank
– Side Plank R
-Side Plank L
– Shoulder Taps
-High Knees
– Star Jumps
– Mountain Jacks
– Ninjas
– Deadbugs
-Sit outs