Monday: 2/26
2 x 16 Minute Team Circuits – 4 people to a group. 4 rounds of each Circuit. Rotating like the Wheel * Rest 2 Min Btwn Circuits
:40/:20 x 4 exercises = 4 Mins x 4 RNDS = 16 Minutes
Circuit 1:
TRX Power Pull (Alternate Arms Each RND) B: TRX Single Arm Row
KB Seated Goblet Press R:(45+/30+)W:(35+/25+)B:(25+/15+)
Med Ball Toe Taps
Hollow Hold
Circuit 2:
TRX Tri Press
KB Goblet Step Back Lunge – Rights R:(53+/45+)W:(45+/35+)B:(30+/20+)
High Knees
Superman Hold
Tuesday: 2/27
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds
Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms 1-1:30 Seconds off Between Stations.
Station 1: Rowing Intervals – 6 Minutes :30/:30
:30 Easy Row / :30 Spirit 2K Pace Fast
R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)
Station 2: E.M.O.M 1 – 6 Minutes
Minute 1: 20x Swings R:(60+/45+) W:(45+/35+) B:(35+/25+)
Minute 2: 10x Push Ups R:12x B:8x
Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS
– Switch With Partner every :20 6 RNDS Each
Station 4: E.M.O.M 2 – 6 Minutes
10x 2KB Thrusters R:10x B: 6x R:(35+/25+) W:(25+/20+) B:(20+/15+)
Wednesday: 2/28
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
HIIT:
3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Goblet Stepback Lunges: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Superman Hold
Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold
Thursday: 3/1
Rowing Assessment: 2,000m Row
- We will do this in Heats. Class size will determine heat numbers.
2K Row Strategy
1st 500m Focus: Starts: ½, ½, ¾, Full Stroke at a fast pace 10 Strokes at a high stroke Rate 30+, 10 Strokes to Settle in your race pace S/R 26-30S/R, Maintain.
2nd 500m Focus: Maintain your race pace / good posture / sit up tall / strong push
3rd 500m Focus: Rowing at race pace: Power 10 (10 Strokes with a little more power through the drive.) Once you’ve completed your Power strokes you go back to your race pace.
4th 500m Focus: Rowing at race pace: Maintain Race Pace, 250m Left add two stroke rates I.E.: 26=28, 30=32, Final 100-150m All out Sprint: Goal here is shaving off :10 Secs for the full 100-150m.
30 Min AMRAP
- 4x (ES) TRX Archer Chest Press B: TRX Chest Press
- 4x Touches Mixed Carry 1KB Overhead 1 KB Suitcase: (70+/50+) / (40+/30+)
- Bear Crawl across the room and back
Alternate Each RND
- 4x (ES) Bird dog w/ 5 Sec Hold
- 4x (ES) Dead Bug w/ 5 Sec Hold
Every rounds ends with shake up jog:
- Back Parking Lot Loop (Shake out)
Friday: 3/2
Mobility Series: 5-6 Minutes
Upper Body 2 Moves – 3 RNDS 1x Prone Swimmers and 5x Prone PVC Angels. Finish with everyone on feet for shoulder cars x 2/side.
Dueling Ladders 30-40 Min Ladders: Can you Complete all the ladders.
- 10-1 / 1-10 Dips/ Pull Ups (Dead Hang, Band, TRX)
- 10-2 2KB Strict Press (Even Rungs only I.E: 10,8,6,4,2) / Rowing 100m, 200m, 300m, 400m, 500m
- 10-1 / 1-10 Swings / Goblet Squat R:(60+/40+) W:(45+/35+) B:(40+/30+)
- 10-2 Burpees (Even Rungs only I.E: 10,8,6,4,2) / Double Unders: 50/40/30/20/10 Non-Double Unders is DU# + Curb Jumps – I.E. 50 DU/50 Curb Jumps, 40 DU/40 Curb Jumps
In between each ladder 2nd White Mailbox Run
Early Finishers do Cash Out: 7 Way Hips or Mobility
R/W: 10/9/8/7/6/5/4/3/2/1 = 55 Reps on Non Even Only Ladders: Ladder 1, Ladder 3
B: All Ladders are only the even Numbers: 10/8/6/4/2 = 30 Total Reps of each
Saturday: 3/3
Team HIIT: “Don’t Worry Be Happy”
Working in teams of 4. Only 2 members working at a time, complete each round by sharing reps between team members before moving onto the next.
After completing each station find ANOTHER team, give them a high five and you ALL do 5 burpees together.
- 100 Push Ups (25 each)
- 200 Wallballs (50 each)
- 200 Double unders (400 Singles) (50/100 each)
- 20x Sled Push (5 each)
- 100x KB High Pulls (25 Each) R:(60+/45+)W:(45+/35+)B:(35+/25+)
- 40x Back Parking Lot Sprints (Down and back =1, 10 each)