Monday: 6/25
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
Assessed: “March of Dimes” 16-18 Minute Time Cap
- 10x Burpees
- Walking Lunge Across Room
- 9x Burpees
- Jog/walk back to starting point
- 8x Burpees
- Walking Lunge Across Room
- 7x Burpees
- Jog/walk Back to starting point
- 6x Burpees
- Walking Lunge Across Room
- All the way down to 1x Burpee
R/W: Equals Total of 55 Burpees
B: Start @ 7 Burpees = Total of 28 Burpees
Non Walking Lunges do 5x Step Back Lunges on Each Leg keep Burpees the same.
Early Finisher: Tabata Calf Raises Using Clock
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
Tuesday: 6/26
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 TRX Chest Press
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:12x B: 6x R:(35+/25+) W:(25+/20+) B:(20+/15+)
Wednesday: 6/27
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
HIIT: 3 x 8 min rounds with 60-90 sec 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 (elbows at 90 degree) (mod = high plank hold)
:30 Leg Lifts / :30 Hollow Hold
:30 Alt Superman / :30 Superman Hold
:30 Down Dog Toe Touches / :30 Down Dog Hold
:30 Squat Jumps / :30 Squat Hold
Thursday: 6/28
Partner KB Strength Day
On a Tabata clock (4 min / 8 intervals) in an I go, you go fashion (Partners will alternate intervals, so they will work for 20 sec and then have 40 sec rest until they go again) 1 Minute Rest Between Each
- 2 KB Front Squat R:(45+/35+) W:(30+/25+) B:(20+/15+)
- 2 KB Strict Press R:(40+/25+) W:(30+/20+) B:(20+/15+)
- 2 KB Racked Stepback Lunge R:(40+/30+) W:(25+/20+) B:(20+/15+)
Finish with: 18 Minute Partner Run Ladder
As Partner 1 Runs, Partner 2 does an exercise(s) until they come back. Then switch and repeat, going down in distance.
1st Run: To Last MailBox on Right Clifford 1st Exercise: Max Plank Hold > Bear Crawl
2nd Run: 2nd White Mailbox on Left Clifford 2nd Exercise: Max Pull Ups > Bar Hang TRX Pull Up
3rd Run: 1st White Mailbox on Left Clifford 3rd Exercise: 5x KB Cleans (alternate sides)
4th Run: Back Parking Lot Loop 4th Exercise: 5x KB Rows (alternate sides)
Friday: 6/29
Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.
- 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)
Finish With 15-20 Min Ladder: 10-2
-
- Even Rungs Only
- Newbies Start at 6-2
– Lateral Box Shuffle or Step Ups] (Total Number 10/5 8/4 6/3 4/2 2/1)
– 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)
– MB Slam Balls
– Plank Shoulder Taps
- 10x Lateral Step Ups , 10x Deadlifts, 10x Slam Balls, 10x Plank Shoulder Taps
- 8x Lateral Step Ups, 8x Deadlifts, 8x Slam Balls, 8x Plank Shoulder Taps
- 6x Lateral Step Ups, 6x Deadlifts, 6x Slam Balls, 6x Plank Shoulder Taps
- Down as far as possible.
Saturday 6/30
Mobility Series: 5-6 Minutes
3x Thoracic Spine CARS 3x Hip Extension Lift Offs
“Summertime” EMOMs-5x5minute EMOMS, 1 minute rest between
R: 12 Reps W: 10x Reps B: 8x Reps P(newbies):6x Reps of first exercise
- Overhead Squats/Side Shuffles
- Pushups/ High Plank Hold
- Split Squats (R: Split Squat Hops)/Bear to crab walk
- KB Tricep Ext/Lateral High Knees (4 R/4 L)
- 1st min:Back Parking Lot Loop Sprint/Rest 2nd min: Burpees/Rest