Monday: 3/5
VETS:
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.
Camper Named Non-Assessed: Nicodemus
For Time: Red: 4 RNDS White: 3 RNDS Blue: 2 RNDS
300m Run (2nd White Mailbox)
50 Lunges (total)
30 Wall balls
20 KB Swing R(60+/40+)W(45+/35+)B(40+/30+)
15 TRX Rows (Yellow bar)
10 Burpees
Early Finishers: Cash Outs, for Blue folks that finish super early might be able to do more than one Cash Out.
Tuesday: 3/6
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
Team Conditioning Stations: 2×10 Minute Stations
“Cool Runnings”: Teams of 4-5 Continuous sled sprints of the next 12 minutes.
– Split group in Half in front of BLDG
– 20m Sprint Sled Push Down – Get in back of line on opposite side.
– The next person up Sprint Pushes the Sled back 20m.
– We will continue in this fashion for 12 minutes trying to see how many touches your team can get.
In Case of Rain:
10 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Wall Sit
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.
“Tour de FitWit:” 10 Minute Max Cal Bike
Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score
- Bike – Rest – Plank – 10x Push Ups
8 Minute Core Finisher:
4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank
3 Mins Bird Dog / Dead Bug :30/:30 Rolling Clock
1 Min Hollow Hold
Wednesday: 3/7
Vets:
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds
HIIT: 3 x 7 min rounds with 1 min rest after each round
:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.
All Body weight exercises moving all the way down the board rest and repeat
:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
:30 Ninjas / :30 Plank
:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)
:30 Plyo Push ups B: Reg Push Up / :30 Push up hold
:30 Leg Lifts / :30 Hollow Hold
:30 Alt Superman / :30 Superman Hold
:30 Burpees / :30 Squat Hold
Thursday: 3/8
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.
5 Minute :20/:10 Partner “I Go, You Go”
– 2KB Strict Press R:(45+/30+) W:(30+/25+) B:(20+/15+)
- 5 RNDS Each (Alternate Each :20)
- Stress pace and bracing during weighted Strict Press
2 Min Transition/Rest:
6 Minute: 4×5
– 2KB Deadlift R:(70+/40+) W:(45+/30+) B:(25+/20+)
2 Min Transition/Rest:
Followed by 15 Minutes of “GO”
15 MIN EMOM:
1st Min: 10x Goblet Squats R:(60+/45+) W:(45+/35+) B:(40+/30+)
2nd Min: 10x (Total 5/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)
3rd Min: 10x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)
R: 12x = 60 of Each W: 10x = 50 of Each B: 6x = 30 of Each
Friday: 3/9
Assessed: 100 Burpees for time: (12 Min Time Cap)
- Newbies 50 Burpees: Any Version – Stepback, Newbie
2x 7 Min Stations: 1 Minute Rest BTWN Stations
Station 1:
Partner Pull Up: I Go You Go 3 sets max reps – 7 Min Time Cap
- Deadhang/Attempt or Assisted (Band,TRX, Partner)
Station 2:
Glute & Hamstring Strength – 7 Min AMRAP
8x (Each Side) SL Glute Bridge Raises
8x (Each Side) Banded Clam Shell
4 Min Core TABATA Hollow / Superman Snaps :20/:10 Alternate Moves
Saturday: 3/10
“Kettlebell Breakfast Buffet”
Kettlebell Tabata Stations: 20:10×8=4 minutes each station. Follow each station with a 300m Run. 90 second rest after each station
1: Goblet Deadlift/Swings (R: 60+/45+) (W: 50+/35+) (B: 35+/25+)
2: Halos/Goblet Push Press(R: 45+/35+) (W: 35+/25+) (B: 25+/15+)
3: Right Stepback Lunge/ Left Stepback Lunge(R: 45+/35+) (W: 35+/25+) (B: 25+/15+)
4: Standing High Pull/Plank Hold(R: 45+/35+) (W: 35+/25+) (B: 25+/15+)
5: Goblet Thruster/Burpees (R: 50+/40+) (W: 40+/30+) (B: 30+/20+)