Monday: 9/10
Newbies: Day 1
Vets
“The House of Pain A.K.A Jump Around ” 30 Minute Time Cap
For Time: (R – 5 Rnds) (W – 4 Rnds) (B – 3 Rnds)
40 Double Unders (RED)
W – Count Attempts or 200 Singles
B – 120 Singles
40 Squats (B – 20 Squats)
20 Burpees (B – 10 Newbie Burpees)
RED: = 200 Squats / 100 Burpees WHITE: = 160 Squats / 80 Burpees BLUE: = 60 Squats / 30 Burpees
Early Finishers:
Pull Up Progression: or 3 Sets Max Reps
- Deadhang/ Attempt
- Assisted(Band,Partner,TRX)
- Negative
Tuesday: 9/11
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Pistol Lift Offs
5 Person Rowing Circuit
– 4 Members of the group on Exercises: with a :45/:15 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for Goal)
– 1 Min Rest BTWN RNDS
- Rower: Full 4 Min RND
- R:(1,140m=1:45 Pace/1,040m=1:55 Pace), W:(1,040m=1:55 Pace/1,000m=2:00 Pace), B:(1,000m=2:00 Pace/889m=2:15 Pace)
- 1 KB Racked March R:(40+/35+) B:(25+/20+)
- KB Swings R:(60+/53+) W:(45+/40+) B:(35+/30+)
- Hollow Hold R:Hollow Crunch
- Band Pull Aparts
Rotate in order: Rower always starts back at Hollow Option
Wednesday: 9/12
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: 5 Rounds of 4:30 Minutes Work / 90 sec Rest Between Rounds
- Each Exercise :45 sec with a running clock
- Push Ups B: TRX Chest Press
- Superman Hold
- KB Headcutter R:(53+/40+), W:(45+/30+), B:(30+/20+)
- Wall Sit
- KB Bent Row: R:(53+/45+), W:(35+/30+), B:(25+/20+)
- Plank Shoulder Taps B: High Plank Hold
Thursday: 9/13
Partner KB Strength Day = 16 Minutes
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+/30+) W:(25+/20+) B:(20+/15+)
- 1 KB Straight Leg Deadlift R:(53+/45+) W:(40+/35+) B:(30+/25+)
2 Minute Rest Transition: To Grab New Weights
KB Conditioning: = 14 Minutes
3 x 2 min AMRAPs: Working On A 6 Minute Continuously Running Clock.
Rest 1 Min Between Rounds.
Repeat 2 Rounds.
(2 bells needed: 1 bell for 1st and 3rd / 1 bell for 2nd)
1st 2 min: 5 x Goblet Squat / 10 x Goblet Step Back Lunge (total)
2nd 2 min: 6 x 1 KB Clean (total) / 6 x 1 arm Push Press (total)
3rd 2 min: 8 x KB Swings (same as goblet squat and Lunge) / 8 x Hinge High Pull
Rest 1 min and repeat
B: Newbies – 3-4 RNDS Total at Each
Friday: 9/14
Stations: Ropes & Running 3×4 min RNDS
– Resting :90 – 2 mins btwn RNDS
– Half the group on Ropes and Exercise
– Half the group Running 600M loop resting until 4 mins is up
– Non Runners (Injury): 4 Minute Air Bike :30/:30 Sprint/Easy
– Newbies (Have not ran in a long time): 1 RND Run to end of street on Next RND Bike 4 Minute Air Bike :30/:30 Sprint/Easy Final RND pick btwn run or bike.
Rope Station: Partner up 4 mins continuously running clock switching every :20/:10×4 (2 Min total at each)
* Rnd 1: Alt Waves & MB OH Step Back Lunge
* Rnd 2: In & Out Waves & Sprinter Jumps
* Rnd 3: Side to Side Waves & Kneeling Med Ball Halos
Saturday 9/15
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