Monday: 6/18
Stations: Ropes & Agility x 3×4 min RNDS
– Resting :60-90 –btwn RNDS
– Entire Class on Ropes than Agility
– Alternate between the each Station, 3 RNDS at each.
Ropes: 4 Person Team Ropes Circuit :40/:20
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Ropes – Big Rope Slams 1st RND, Alt Waves 2nd RND, Campers Pick 3rd RND
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High Plank Hold
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Jump Rope (Practice Double Unders)
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Med Ball Extended Arm March
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Rotate in order towards ropes
Agility: Repeat for 4 Minutes
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Bottom of the Parking lot Options
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Agility Ladder – High Knees 1st RND, Side Step 2nd RND , In In Out Out 3rd RND
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Balance Beams
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Bound over Chalk Lines
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Run Up to Cone by Ropes,
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Side Shuffle across to Cone, Turn
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Side Shuffle Down to Pull Ups Bars,
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Hang on Bars and count to 10 R: Top of Pull Up B: Dead Hang
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Back on Agility Ladder or Beam or Bounding Line.
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Repat for full 4 Minutes
Tuesday: 6/19
Partner Stations: Rowing & Heavy Bells: 2×16 min stations
Station 1: Partner Rowing – 6 RNDS – 60 seconds of work/60 seconds of rest.
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During Rest 3x Pull Ups (5x TRX Pull Ups)
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Rowing Goal is 250m+ 30 S/R Max
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Repeat each partner rows 6 Times.
Station 2: Heavy Kettlebell – Partner “I Go You Go” 16 Mins to get through all the lifts.
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5×5 2KB Squat
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5×5 2KB Deadlift
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5×5 2KB Push Press
Wednesday: 6/20
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
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3x Kneeling Shoulder CARS (Each Side)
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3x Prone Shoulder Lift Offs
HIIT: Crazy HIIT Love
4 rounds through all exercises with 60 sec rest between rounds
:40 sec Work / :20 sec Rest/Transition
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Mountain Climbers The Hard Way
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KB Squat High Pull R:(53+/40+) W:(40+/30+) B:(25+/20+)
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MB Pull Over
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MB Slams
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Single Leg Wall Sits (Alternate Legs Each RND)
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Double Unders / Speed Singles
Thursday: 6/21
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side
“Max Power”: 14 Min Time Cap
Rnds for Time W: 5 RNDS R: 6 RNDS B: 4 RNDS P: 3 RNDS
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10x 2KB Clean R:(45+/35+) W:(30+/25+) B:(25+/20+)
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1st White Mailbox Run – B/P:Back Parking Lot Loop (Non Runners 12/10 Cals Bike)
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:30- Second Rest – Campers watch running clock for their rest.
Early Finishers: Plank EMOM with Remaining Time – :30 Core / :30 Rest
Plank / Side Plank R / Side Plank L
As An Entire Class:
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6 :30/:30 Partner Band Rotation / Anti-Rotation
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6 Minute Partner Nordic Hamstring Curls 3x:30 Sets Each
Friday: 6/22
Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.
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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.
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10 Minute Max for Entire Class: Rest when done until on done or until your turn.
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1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
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2 Minute ERG Max Meters (Set Timer. Record Meter Scores)
Finish With: 15-20 Min AMRAP
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8x Push Ups
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6x Dips
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4x Pull Ups W: Band Assisted Pull Ups B: TRX Pull Ups/Rows
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Down & Back Mixed Carry: SC(50+/70+) OH(30+/40+)
Saturday 6/23
Mobility Series: 5-6 Minutes
3x Thoracic Spine CARS 3x Hip Extension Lift Offs
“Kettlebell Breakfast Buffet”
Kettlebell Tabata Stations: 20:10×8=4 minutes each station. Follow each station with a 200m 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+)