Monday: 1/2
NO CLASS: HOLIDAY BREAK
Tuesday: 1/3
ROWING 2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.
Team Circuits: 4 people to a group. 6 rounds. Rotating like the Wheel * Rest 1 Min Btwn rnds :40/:20 x 4 exercises = 4 Mins
Round 1
Med Ball Toe Taps
TRX Pistol Squats
KB Seated Goblet Press
Superman (Hold at the top for as long as you can)
Round 2
OH KB Step Back Lunge – Rights
TRX Tri Press
TGU Half Get Ups – Right
Moving Dead Bug (With #5lb Mini DBs)
Round 3
Med Ball Toe Taps
TRX Pistol Squats
KB Seated Goblet Press
Superman (Hold at the top for as long as you can)
Round 4
OH KB Step Back Lunge – Left
TRX Tri Press
TGU Half Get Ups – Left
Moving Dead Bug (With #5lb Mini DBs)
Round 5
Burpees
TRX Front Squat
Push Up
Hollow Hold (Progression Right for Camper)
RND 1&3 are the same RND 2&4 are the same RND 5 is a power RND you repeat RND 5.
Wednesday: 1/4
6 Tabata Stations
8 rounds of :20 on/:10 off at each station, 1 Minute Rest Between Stations
- Mountain Jacks
- KB Swings (Goat Belly or KB DL)
- MB Side Shuffle(4 in each direction)
- Plank Hold
- High Knees/Buttkicks (alternate every :20)
- Ninjas
Thursday: 1/5
ROWING 2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.
Non-Assessed MTN: 2-4-6-8-10-8-6-4-2
– Pull Ups (TRX Pull Up)
– KB Headcutters
– Wall Balls
– KB Goblet Side Lunge
–
- 40 Double Unders or 120 Single BTWN RNDS: 2,6,10,6,2
- Dish Dive Run BTWN RNDS: 4,8,8,4
Friday: 1/6
ROWING 2K Time Trials Only 2 Heats: We will schedule this T,TH,F in order to get everyone a Baseline fresh 2K time for the month leading up to the ERG Sprints on February 4th. The goal is that if you are doing the 2K this day you aren’t doing anything beforehand. On the day you do your 2K test you will jump back into the workout afters.
Core & Running: 20-25 Mins
- Parking Lot Loop Followed by Core Movement
- Core Options:
- TRX Body saw / Plank count to 30
- L Holds on P Bars :30 Adding up time count to 30
- Heavy Suitcase Carry (70+,50+) 4x Touches
- Overhead Carry (40+,30+) 4x Touches
- Dead Bug: 30 Sec holds each side
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 = Jumping Jacks Squats
Saturday: 1/7
Partner Ladders – I Go…….You Go…….I Go……..You Go
After completing each ladder both partners run a parking lot loop.
Goblet Squats, 1-10
Run Parking Lot Loop
MB Lunges Left Leg, 1-10
Run Parking Lot Loop
MB Lunges Right Leg, 1-10
Run Parking Lot Loop
MB Overhead Jacks, 2-20(Counting by 2)
Run Parking Lot Loop
TRX Chest Press, 1-10
Run Parking Lot Loop
Broad Jumps, 1-10
Run Parking Lot Loop
Early Finishers Run 400 M