Monday: 6/4
Newbie Day 1:
VETS:
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
Assessed True Tabata: Re-Test
4 min at each station :20 on/:10 off. Total rep count is the score. Pacing suggested for pushups in order to not pancake in later rounds. 2 Minute rest between rounds and record all three totals. B: Newbies Take off every other Round.
- Pushups
- Squats
- TRX Inverted Rows
10-15 Min AMRAP:
- 10x Straight Leg Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
- 20m Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
- 12x TRX Hamstring Curls
Tuesday: 6/5
Stowe-Away 2.0: For Time – 25 Minute Time Cap
1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.
10x MB Pushups (2 hands on the MB)
10x MB Kneeling Halos [Tall Kneeling Lunge Position] (Each Side)
20x Slamball
1st White Mailbox Run w/ MB B: Walk back parking lot loop w / MB.
10x MB Goblet Lunges (Each Side)
10x MB Mountain Climbers (Each Side)
20x MB Wall Balls
Red – 4 rounds, 20/15
White – 3 rounds, 15/12
Blue – 2 rounds, 12/10
Early Finishers: Pull Up Progression
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
Wednesday: 6/6
Newbie Day 2 :
Vets:
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
HIIT: Witness the HIITness
5 RNDS on a :30/:15 clock
Rest :30 after each RND
KB Deadlift High Pulls
Plank
Leg Lifts
Alternating KB Clean & Push Press
Lateral Med Ball Taps
Lemon Squeezes
KB Goblet Step Back Lunges (Alternate Legs)
Rest 30 sec
Thursday: 6/7
3 x 10 Min. Partner Stations, :90 rest between stations
STATION 1: Partner E2MOM Bike Sprints (Need all 4 bikes)
- Switch with partner every minute: Partner 1 goes on minute 1, Partner 2 goes on minute 2, Partner 1 goes on min. 3, Partner 2 goes on min. 4, etc. (each partner gets total of 5 rounds on the bike)
- R:15/12 Cals, W:12/10 Cals, B:10/8 Cals
- Resting Partner: Pull-Ups – 3 dead hang or 6 TRX pull-ups
STATION 2: Partner E2MOM Erg Sprints (Need 4 ergs)
- Switch with partner every minute (again, each partner gets total of 4 times on the erg)
- R: 275/250m, W: 250/225m, B: 225/200m
- Resting Partner: Push-Ups R: 12, W: 10, B: TRX Chest Press 8
STATION 3: Partner E2MOM Running Sprints
- Switch with partner every minute (each partner does total of 5 sprints)
- R: Stop sign 2nd Black Mailbox W: Stop sign to 1st while mailbox and back
- B: Stop sign to 1st black mailbox and back
- Non Runners Do KB Swings for 1 Minute: Goal is 30x Per Minute
- Resting Partner: REST
SAFETY WORKOUT IF 25+ CAMPERS IN CLASS: 2 x TEAM STATIONS
STATION 1: 15 min. 3-Man Bike EMOM
- P1: bike for cals R:20/15 W:15/12 B: 12/10. Rest remainder of minute
P2: push-ups: Rx15 Wx12 Bx10 TRX Chest Press. Rest remainder of minute
P3: REST
- Rotate towards bike every minute on the minute x 15 min. Each partner will go 5x on the bike.
STATION 2: 16 min. 2-man ERG E2MOM
- MIN 1: P1 rows 1:30. P2: pull-ups – 3 x dead hang or 6 x TRX. :30 sec to transition after P1 is done rowing.
- MIN 2: P2 rows 1:30, P1: pull-ups
- Continue to switch every 2 min. Each partner gets 4 turns on the erg.
Friday: 6/8
2x 12 Min EMOM: 2 Min Rest BTWN
1st Min:
EMOM A: R: = 120 Swings W: = 60 Swings B: = 36 Swings
- 20x KB Swings / W: 10x KB Swings / B: 6x KB Swings
EMOM B: R: = 120 Squat W: = 60 Squats B: = 36 Squats
- 20x KB Goblet Squat / W: 10x KB Goblet Squat / B: 6x Goblet Squats
2nd Min: :30 Sec Core / :30 Sec Rest
EMOM A:
- Hollow Hold
- Dead Bug
- Superman
EMOM B:
- Plank
- Side Plank Right
- Side Plank Left
10-15 Min Team Game: FitWit Jeopardy
– We split the gym in two.
– You pick the Rep count level question and category. 1-5 Questions for 5 Categories 5 Question Max.
– If you get it right you get a point and the other team does the reps. If you get it wrong you do the reps and then other team gets to answer the question.
– Exercises: 1 = Burpee, 2 = Squats, 3 = Push Ups, 4 = Leg lifts, 5 = Squats
Saturday 6/9
Mobility Series: 5-6 Minutes
3x Thoracic Spine CARS 3x Hip Extension Lift Offs
HIIT