Monday: 8/20
“Get Even: Move Your Own Weight”: 30 Minute AMRAP
- Station 1: 300m Clifford Run (2nd White Mailbox on Left)
- Station 2: 8x (Each Side) TRX Pull Press B: TRX Rows
- Station 3: 10x (Total 5 / Side) Staggered Stance Deadlift
- Station 4: 12x (Total 6 / Side) KB Bent Row R:(60+/45+)W:(45+/35+)B:(25+/20+)
- Station 5A: Sleds 5B: Carries
If more than 16 people Two Groups: Switch Moves After 15 Minutes
Station 5A: First 15 Minutes
4x Touches (Down/Back, Down/Back) Sled Push
Station 5B: Group 2: First 15 Minutes
4x Touches (Down/Back, Down/Back) 2KB Racked Carry: (40+/30+)
B: Newbies DO 4 RNDS ONLY
Tuesday: 8/21
1 Mile Assessed Run Big Loop:
- Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
- Down College
- Right on Park
- Right on Leland
- Right on Wisteria
- Right on Rockyford
- Right on College
- Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot
Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol
Air Mill Bike Test: 1 Min Workout Protocol
2 Min Warm Up
:20 Seconds @ 8:00 10+ Intensity = All Out
2 Min Easy
:20 Seconds @ 5:40 10+ Intensity = All Out
2 Min Easy
:20 Seconds @ 3:20 10+ Intensity = All Out
3 Min Cool Down
“Firestarter”: 10-15 Minute Partner AMRAP
Partner up coming off the Mile for Rope Sprints & Overhead Holds
- Partner 1: Does 4 Touches of:
-
- Sprint to Top of Back Parking Lot: Stretch Rope Out
- At Top of Back Lot Pull Rope Up Into Pile.
- Sprint Back Down to Bottom of Lot : Stretch Rope Out
- At Bottom of Back Lot Pull Rope Up Into Pile.
- Repeat for 4 touches.
- Partner 2:
- Overhead Med Ball Hold for first 2 touches of P1
- Slam Balls for second 2 touches of P1
- Once P1 has completed 4 Touches Partners Switch
Cool Down: Partner Hamstring PNF
Wednesday: 8/22
Mobility Series: 5 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
HIIT: DISAPPEARING ACT, PART II:
The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all 6 exercises, :30 sec to get out to Clifford Stop Sign, then shake up run : R/W: 600M Run (small loop) B: 400M(End of Clifford). Rest 1 min., then the next round #1 will disappear, and so on until 6 is the last one
- Push-ups
- Mtn climbers
- Hollow Hold
- Lateral Bounds
- Superman Hold
- Plyo lunge (B: step-back lunge)
1
1,2
1,2,3
1,2,3,4
1,2,3,4,5
1,2,3,4,5,6
RUN
2,3,4,5,6
3,4,5,6
4,5,6
5,6
6
Thursday: 8/23
The Ratt Race: Camper named workout to honor the 6amers Tyler and Andrea
3 x 9 min Stations. 3 Rounds at Each Station: (2 min. work/1 min. rest). 1 min. rest between stations. FINAL SCORE is total number reps for all 3 stations.
Station 1: 3 Rounds
- Each 3 min. round: 250M Row B: 200m Row, finish out the 2 min. work clock with Max Burpees, 1 min. rest.
- Campers record total Burpee # at the end of the station.
Station 2: 3 Rounds
- Each 3 min. round: 200M Run (1st White Mailbox) B: Stop Sign to back parking lot back inside, finish 2 min. work clock with Max Wall Balls, 1 min. rest.
- Campers record total # of Wall Balls at end of station
Station 3: 3 Rounds.
- Each 3 min. round: 30x KB Swings R:(60+/40+), W:(45+/ 35+), B:(40+/30+), finish 2 min. work clock with Max Jump Ropes, 1 min. rest.
- Campers record total # of Jump Ropes at end of station
- R:(Double Unders, W:(Count Double Under Attempts), B:(Singles)
Friday: 8/24
Down The Ladder: “How far can you get” (30 Minutes)
- Heavy 2KB Suitcase Deadlifts 10, 8, 6, 4, 2 R:(60+/53+)W:(45+/40+)B:(35+/30+)
- 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side) R:(40+/35+)W:(30+/25+)B:(20+/15+)
- Pull Ups (TRX Rows)
- Rowing 500M, 400M, 300M, 200M, 100M
- Air Bike Calories: R:20/15 W:15/12 B:12/10
For Example:
– 10 Heavy 2KB Suitcase Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Bike Cals
– 8 Heavy 2KB Suitcase Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals
– 6 Heavy 2KB Suitcase Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals
– 4 Heavy 2KB Suitcase Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals
– 2 Heavy 2KB Suitcase Deadlifts, 2x KB Lunges (Each Side), 2x Pull Ups, 100m Row, Air Bike Cals
Saturday 8/25
HIIT: 6 Rounds of 3 Minutes Work / 2 Minutes Rest Between Rounds
- Each Exercise :45 sec with a running clock
- KB Squat High Pulls R:(60+/45+), W:(45+/35+), B:(25+/20+)
- Jump Rope R: Double Unders
- Hollow Hold R: Hollow Crunch
- Slam Balls