Monday: 8/14
1 Mile Assessed Run Big Loop: Reverse Loop
- Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
- Down College
- Left on Rockyford
- Left on Wisteria
- Left on Leland
- Left on Park
- Left 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
“Ten Cent Pistol ”: 15-20 Min AMRAP
- 10x Moving Dead Bugs (Total 5/Side)
- 8x Dips
- 6x Pistol Squats (Each Leg) – Progression on Bench or 10x TRX Pistol (Each Leg)
- 4x Touches Overhead + Suitcase Carry: OH(40+/30+) SC(50+/70+)
Cool Down: Partner Hamstring PNF
Tuesday: 8/15
New Strength: 12 Min WEEK 8
For the next 12 weeks will start with 12 min of x Reps for one of our main strength lifts. Campers will pick one of the lifts. For example if they chose to Lowerbody on Tuesday than they will Upperbody on Thursday. Campers will pick their KBs and approach the next 12 minutes working on completing the designated reps. Sets to begin every 2 minutes. Will ensure at least 90 seconds rest. Record your weight and track progress.
Lower Body:
– 4 sets of (5 reps/leg Split Squat on Bench (KBs by side in each hand) followed immediately by 10x Reps KB Goblet Squats) (OR Blue Level 5 sets of 8 reps 2 KB Squat)
Upper Body:
– 4 sets of (5 reps/arm Kneeling Single Arm Press, followed immediately by 10 Reps 2KB Push Press)
Choose 1 Stability/Mobility focus piece for each set of exercises.
Focus on improving our 1-leg balance throughout the next 12 weeks.
Lower Body: – Activation/Stability: 10x reps each – Banded Standing Hydrant + Standing straight leg abduction, Mobility: Kneeling Ankle Mobility
Upper Body: – 3 x Prone Swimmers, 8 x Prone PVC Shoulder Dislocates
Followed by 18 Minutes:
“The :30 for :30”
Groups of 6 working through 6 Stations on :30 Work / :30 Rest-Transition 3 RNDS = 18 Minutes of Non-Stop Work
Station 1: Air Bike
Station 2: Plank
Station 3: Double Unders (Singles)
Station 4: Hollow Hold
Station 5: KB Swings
Station 6: Pull Ups (TRX Rows)
Wednesday: 8/16
Tabata 20:10×8= 4 min rounds, alternate exercises every 20 secs. Rest 1 minute between rounds.
- Walking Plank/Push ups
- Squat Jacks/Step back lunges
- Sprints (back parking lot)
- Bear Crawl/Crab Walk
- Halo Medball Slams/Squat Walks
Thursday: 8/17
Assessed B: “Minute to Win It” = 18 Minute Workout Re-Test: 7/11/17 – 15 Mins Work / 3 Minutes Rest
Three Rounds of: 1 Min Each Counting Reps 1 Min Rest BTWN RNDS
- KB High Pulls R(60+/45+) W(45+/35+)B(30+/25+)
- Wall ball R(20/15),W(15/12),B(12/10)
- Med-ball Sit Up R (20/15), W(15/12),B(12/10) Low Back Option Med Ball / Non-M.B. Toe Touches
- 2KB Push Press R(35+/25+),W(30+/20+),B(20+/15+)
- Rowing (Count Calories)
Friday: 8/18
Down The Ladder: “How far can you get”
- Heavy 2KB Deadlifts 10, 8, 6, 4, 2
- KB Bent Row 10, 8, 6 ,4 ,2 (Each Side)
- Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
- Rowing 500M, 400M, 300M, 200M, 100M
- Air Mill Fan Bike Cals 50, 40, 30, 20, 10
For Example:
– 10 Heavy 2KB Deadlifts, 10x KB Row (Each Side),10x Pull Ups, 500m Row, 50 Air Mill Fan Bike Cals
– 8 Heavy 2KB Deadlifts , 8x KB Row (Each Side), 8x Pull Ups, 400m Row, 40 Air Mill Fan Bike Cals
– 6 Heavy 2KB Deadlifts, 6x KB Row (Each Side), 6x Pull Ups, 300m Row, 30 Air Mill Fan Bike Cals
– 4 Heavy 2KB Deadlifts, 4x KB Row (Each Side), 4x Pull Ups200m Row, 20 Air Mill Fan Bike Cals
– 2 Heavy 2KB Deadlifts, 2x KB Row (Each Side), 2x Pull Ups, 100m Row, 10 Air Mill Fan Bike Cals
Blue: Start on round of 30 & 3:1 single/Doubles
Early Finishers:
7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.
- Feet should be about 12 inches apart on all moves.
Right Side –
10x Lateral leg Raises
10x Front Kick/swing
10x back Swings
10x full front and back swings
10x counterclockwise circles
10x clockwise circles
10x bicycle motion
Repeat on Left Side
Saturday: 8/19
The Wheels:
Groups of 4 45:15 4min each round, 1-2 min rest between rounds
Rd 1 and 2:
TRX Reverse Plank
Burpees
Side Lunge
Jump rope
Rd 3 and 4:
TRX Overhead Squat
Heel touches
Medball Lunge w/ Overhead MB press
Ninjas
Rd 5 & 6:
TRX Hamstring curl w/ abductors
Mountain Jacks
Superman Hold