Monday: 10/16
5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement
Lower Body – 2x on each Side Hip C.A.R.S Against Wall 2x on Each Side Hip Abducted Leg Lifts
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 5
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Squat
Finish with: 16 Min Circuit 4 Person Circuit: :45/:15 x 4 = 16 Minutes of GO
- STATION 1: KB Swings R(60+/45+)W(45+/35+)B(35+/25+)
- STATION 2: Med Ball Toe Touches RND 1&3 / Heel Touches RND 2&4
- STATION 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
- STATION 4: TRX Pull Press: Right RND 1&3 Left RND 2&4
- B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press
- Rotate through the four moves for 16 Mins
Tuesday: 10/17
New Long Form Assessment : Re-Test 9/19
“Walk The Line” – 30 Minute Time Cap
– 25x Push-Ups
– 40x Walking Lunges (Total)
– 400 Meter Run – End of Clifford
R: 5 RNDS: Toe Push Ups
W: 4 RNDS: ½ Toe ½ Knee
B: – 3 RNDS 15x Knee 20x Lunge, 200m 1st White Mailbox
Wednesday: 10/18
Running HIIT Circuit: 4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.
Station 1:
KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 2:
MB Side Shuffle/Slamball (4/1) – Holding MB Side Shuffle 4 spots to right, slamball – then 4 to the left, slamball, repeat
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 3:
Burpees B:Newbie Burpee
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 4:
Bird Dog / Dead Bug
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Thursday: 10/19
5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement
Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 5
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Floor Press
Followed By: 18 Minute AMRAP
– 6x TRX Single Arm Row (Each Side)
– 8x KB Headcutters R:(40+/30+)W:(35+25+)B:(30+/20+)
– 10x (Total 5/Side) KB Goblet Step Up R:(53+/45+)W:(40+35+)B:(30+/20+)
– 6x (Each Side) [ALT Sides every touch] Touches Overhead + Suitcase Carry: OH(40+/30+) SC(50+/70+)
– 200m Run (1st White Mail Box)
Friday: 10/20
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
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
Minute 1: 10x 2KB Push Press [R:12x B: 8x] R(45+/35+)W(40+/30+)B(25+/20+)
Minute 2: 10x Burpee R:12x B: 8x
Saturday 10/21
3×9 minute Circuits 40:20 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Inchworm Shoulder Taps
Plank with crossing toe touches (B: Plank leg lifts)
Squat Jacks (B: Squat Jumps/Squats)
Circuit 2:
Alternating KB Clean and Press R:(40+/30+),W:(30+/25+),B:(20+/15+)
KB Goblet Lunges R:(53+/45+),W:(40+/30+),B:(30+/20+)
KB Flutter Kicks (B: No KB)
Circuit 3:
Mountain Climbers to Push up (4 climbers:1 Push up)
Superman hold
Burpees (R: Burpee Tuck Jump) (B: Newbie Burpee)