Monday: 5/7
VETS:
15 Minute Tabata Mash Up:
* 1 Minute @ Each :20/:10 = Right Side / Left Side
– KB Single Leg Squat (2 KBs at Side or 1 Goblet)
– KB Single Arm Press
– KB Calf Raises (RND 1/3/5) Single Leg Hops (RND 2&4)
High Score Low Score: 15 Mins Team point Game
Team Game for points. Two big teams to wipe off the most points on the board for the following exercises:
Parking lot loop between each exercise. Can’t do the same exercise back to back. Give everyone a number when they come off the mile.
1 point each for:
- 20x T Pushups (Total)
- 20x Sit-outs (Total)
- 8x Burpee Lateral Jump (Over & Back)
- 25x TRX Bicep Curls
- 25x TRX Row
- 10x (ES) KB Rows
- Suitcase Carry end of building and back (M: 70+, W: 50+)
2 points each for:
- 300m 2nd White Mailbox Clifford
- 10x Burpee Pull-ups
- 20 Cal Bike
Tuesday: 5/8
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side
The Three Day Weekend: 30 Minute Time Cap
– Scored time on First Half: R/W/B
– Number of Jump Rope at The End – This has no Color Version to it.
– I.E. = 24:36 R + 75 D.U.
RND 1:
Run 200m – Cones on Clifford Second Brick MailBox on Right
40 Squats
40 Pushups
40 KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+)
RND 2:
Run 400m – End of Clifford Last Mailbox on the Right and Back
30 Goblet Squats R:(50+/40+), W:(40+/30+), B:(30+/20+)
30 Dips
30 KB Swings
RND 3:
Run 600m – Small Loop
20 2KB Front Squats R:(40+,30+) W:(30+,25+) B:(25+/20+)
20 Pull Ups
20 KB Swings
Finish and Count Jump Rope:
Double Unders or Singles
RED: Toe Push Ups, Feet Up Dips, Unassisted Pull Ups.
WHITE – at least ½ pushups on toes, TRX Laying Low Rows, Feet Down for White,
BLUE – sub 200m run every round and 20 reps every round, Knee Push Ups, TRX Laying Low Rows, Feet in Front.
PURPLE – sub 200m run every round and 20 reps every round. Bodyweight moves the entire time – Squats & Push Ups. Goat Belly Swings
Wednesday: 5/9
Vets:
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
HIIT: Four Rounds :45 sec on / :15 sec Transition (rest)
1 min rest after each RND = 24 Minute Workout
– Station 1: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)
– Station 2: High Plank Hold RND 1&3 / Hollow Hold RND 2&4
– Station 3: Ball Slams
– Station 4: Kneeling KB Press R:(45+/30+), W:(35/25+), B:(25/15+)
- (Switch Arms each RND)
– Station 5: Squat Jumps
4 Minute Core: :30 Seconds per move
– Elbow Plank
– Plank Shoulder Taps
– Hollow Hold
– Hollow Crunch
– Superman Hold
– Alternating Superman
– Toe Touches
– Leg Lifts
Thursday: 5/10
15 min Partner KB Complex + Core:
- Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
- Partner #1 New KB Complex
1x Swing
2x Clean
3x Squat
4x Step Back Lunge(Leg holding KB)
- Switch same on Left Side.
- Partner #2 Core
Rest 2 Mins/ Set up Partner KB Carry Series:
12 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
Kettlebell Extended Arm Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.
Friday: 5/11
The Tower of Tara aka the Tara Mullin (Time cap 20 min)
30 Wall Balls B – 20
30 Burpees B – 20
20 Wall Ball B – 15
20 Burpees B – 15
10 Wall Balls
10 Burpees
1600m Run (1 Big Loop + 1 Small Loop) B – 600 meter run/1 small Loop
Early Finishers: Pull Ups (Max unassisted sets / 5-8 reps assisted)
After 20 Minutes Start
Group 7 Minute 7 Way Hips: Tabata Clock :20/:10
– Leg Lift
– Front Kick
– Back Kick
– Front & Back Kick
– Forward Circles
– Backwards Circles
– Bicycle Kick
- Switch Sides
Saturday 5/12
Mobility Series: 5-6 Minutes
3x Thoracic Spine CARS 3x Hip Extension Lift Offs
:30/:20/:10 HIIT + KB Carries & Crawls
4 Rounds x 4 min each with 1 min rest b/t rounds (1 round = going through all exercises 1 time)
30 sec Negative (3 sec down, 1 sec up) / 20 sec Speed / 10 sec Plyo
-Negative Squats / Speed Squats / Jump squats
-Negative Push ups (B: TRX Chest Press) /Push ups / Plyo Push ups (B: Shoulder Taps)
-Negative Lemon Squeeze (B: Ab Rocker)/ Star Crunches / Flutter Kicks
-Spiderman Holds/ Mtn Climbers the hard way / Mtn climbers
Finish with 8-10 min Carry and Crawls – Alternate b/t a KB Carry and a Crawl
4x KB Carry: Farmers / Racked / 1 KB Overhead (switching every touch of the sidewalk)
Crawls: Crab Walk /Bear Crawls/ Sideways Gorilla Crawl
Suggested KB (55+/40+) (45+/30+) (35+/25+)