Monday: 1/9
Newbie Day 1- This will all take place on Red Wall
Teach bracing and record plank. Teach pushup, squat, Yellow Bar Row. .
Baseline Assessment:
75x Jumping Jacks
2x: 10 pushups, 10 Yellow Bar Rows, 20 squats
75x Jumping Jacks
Vets:
Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 12 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.
Followed by 16 Min of “GO”
5 RNDS Can you complete
– 5x KB DeadLift
– 5x Pull Up( 8x-10x TRX Pull up or Row)
– 10x Squat Jump (Red level Jump Squat with a 180 turn)
– 8x Burpee
Tuesday: 1/10
Newbie Day 2 – Warm-up with jump ropes and teach single efficiency, introduce doubles
Use last ½ of warm-up on kettlebells – halos, squats, etc.
Teach Kettlebell presses and test 5 rep 2 KB press.
Teach swing
If time, AMRAP – 8 swings, 5 press left, 5 press right, 5 right arm row, 5 left arm row, 30 singles
Vets:
Next 12 Weeks Strength Development: 12 Min Max Reps Squat or Press: Every Monday and Tuesday for the next 8 weeks will start with 12 min of Max Reps for one of our main strength lifts. Campers will pick either squat or press. For example if they chose to squat on Monday than they will press on Tuesday. Campers will pick their KBs and approach the next 12 minutes working on volume for max unbroken reps for shoulder press and/or squat. 5 sets. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your total volume each week. Once volume hits xx, move up in weight.
Followed by 16 Min of “GO”
Groups of 4: 4 RNDS :40/:20 = 16 Mins Non-Stop Work
- Push Ups
- KB Swings R(60+/40+)W(45+/ 35+)B(40+/30+)
- KB Headcutters R(40+/30+)W(35+25+)B(30+/20+)
- TRX Hamstring Curls
Wednesday: 1/11
The Basic – AMRAP (20 min): 5 Star Jumps, 10 TRX Tri Press, 15 Leg Lifts, 20 Squats, 30 Mountain Climbers
If Newbies come 3 RNDS ONLY Rest as needed
Tabata Core Circuit – 2 Stations – 9 minutes total (:20/:10)
Station 1 –
Hardstyle Plank Hold – 8 Rounds
Red Level: Alternating 1 ARM Plank
1 Minute Rest
Station 2 –
High Plank Shoulder Taps (2 Rounds)
Plank Leg Lifts (2 Rounds)
Side Plank Hip Touch Right (2 Rounds) (Newbie Option – Hold Side Plank)
Side Plank Hip Touch Left (2 Rounds) (Newbie Option – Hold Side Plank)
Thursday: 1/12
4 x 10 Min Stations: 2 Min Rest BTWN Stations
Station 1: Rowing
10 Min Row @ 10 Secs Slower than your Target 2K Pace.
I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.
Basis of all Aerobic Baseline Programs long endurance pieces to build off of.
* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery = Arms, Body, Legs. 1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,
Station 2: KB Carry / Burpee Circuit
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 1 Burpee (Non-Push up Burpee)
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 2 Burpees
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 3 Burpees
* (Burpees keep adding up Until Time)
Station 3: Pull Up Progression
Newbies go through Progression. Also if you haven’t been here in awhile do the progression.
6x-8x Reps NEW Progression
- Dead Hang / Attempt
- Assisted (TRX Only)
- 2 Sets of Max Reps (w/ band)
- Negative (Goal of a :5 Sec Hold :5 Full Lower)
Non Assisted Pull Ups: Complete 5 Sets of max reps. Rest as needed to be strong on each set. RM = Rep Max
3RM: 3, 2, 1, 1, 1
5RM: Use this Rep Scheme – 5, 4, 3, 2, 1
4th Station: Glute & Hips AMRAP
– 20x Monster walks Knees bent (each direction) [Band Around Ankles]
– 20x Clam Shells (each side) [Band Around Knees]
– Repeat
Friday: 1/13
Partner Stations:
Partner Rowing: 2 x 4 Min Pieces
- Partner 1: ROW
- :30 Sec Sprint at 90% Effort
- :30 Sec Easy Row/Paddle
- Partner 2: MOBILITY/STABILITY
- A: 10x Frogger to 2x Bird dogs (Each Side) [10x Sec Hold]
- B: 5x PVC Shoulder Pass Throughs to 10x Dead Bugs (Each Side)
AMRAP: 16-18 Min
- 30x TRX MTN Climbers (Total) [Blue: Regular MTn Climbers]
- 10x Side Plank Flex & Ext (Each Side)
- 10x KB Pull Over
- 10x KB Goblet Step Back Lunge (Total)
- Run to Dish Dive
Saturday 1/14
5 Stations – :40 work/:20 rest for 4 minutes – followed by :30 of Speed Jacks. 1 minute rest between stations.
Station 1 –
KB Push Press
Speed Jacks – 30 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 (For really big class change side shuffle to 2 steps)
Speed Jacks – 30 Seconds
Station 3
Mountain Jacks
Speed Jacks – 30 Seconds
Station 4
Plank to Pushup
Speed Jacks – 30 Seconds
Station 5
Broad Jumps (Outside if not raining – can be changed to Star Jumps if raining and a big class inside)
Speed Jacks – 30 Seconds