Monday: 9/18
New Strength: Next 12 Weeks 12 Minute EMOM
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Squat
Followed By:
3 x 5 min Partner Stations – 2 moves switching with the partner every :30 Seconds 1 Minute Rest BTWN Stations. Shake Up Run to 2nd White Mail box BTWN Stations.
Station 1: Banded Rotations/Anti Rotation
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Blue or Black Resistance Band
Station 2: Wall Sit/Slam Ball
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Hold a Med Ball out front or on Lap of Wall Sit
Station 3: 2KB Push Press/Pull Ups – Yellow Bar Rows
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R: Pull Ups, W/B: Yellow Bar Rows
Tuesday: 9/19
New Long Form Assessment :
“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: 9/20
HIIT – 30 seconds per exercise
Squats
Side Plank Right
Side Plank Left
Rest 15 seconds
Step Back Lunges
Mountain climbers
Burpees
Rest 15 seconds
X2 – 2 minute rest after 2nd round
Sumo Inchworms
Side Lunge
Squat Jumps
Rest 15 seconds
Plank leg lifts
Jumping lunges
Hip bridge raises
Rest 15 seconds
X2 – 2 minute rest after 2nd round
Shoulder tap to pushup
Speed skaters
Star Jumps
Rest 15 seconds
High knees
Push Up Plank Hold
Ninjas
Rest 15 seconds
Thursday: 9/21
New Strength: Next 12 Weeks 12 Minute EMOM
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
Each RND Switch BTWN 250m Row and Run 200m – 1st White Mail box on Clifford
– 20x Double Unders (100 Singles)
– 15x KB Swings R:(60+/50+) W:(50+/40+) B:(40+/30+)
– 10x 2KB Push Press R:(50+/35+) W:(40+/25+) B:(25+/15+)
Friday: 9/22
Stations: 8 Minute AMRAP Stations – :90 Sec Rest/Transition
Station 1: Bike & Carry – AMRAP
Partner 1: 15 Cals on Air Bike
Partner 2: 2KB Farmers Carry
Partner Switch on Bike Cal Reach.
Station 2: Dynamic Duo- AMRAP
5x Pull Up / TRX Laying Low Rows
8x Dips
Station 3: ERG to the Core Sprints – AMRAP
100m ERG Sprint
20x Lemon Squeeze / Ab Rockers
– Repeat
Station 4: Partner Finisher: 5-8 Minute Hamstring & Calves
10x 2KB Straight leg Dead Lift
30x 2KB Calf Raises
* Goal is 3 RNDS
Saturday 9/23
Buy In: 400 meter run (clifford) Early finishers hold plank until everyone returns
2 stations, 5 exercises/station, 45 seconds/exercise, Rest for 60 seconds before switching stations. Repeat each station twice.
Station 1: Medball situp and press (Blue: Toe Touches), Overhead medball step back lunges (blue: medball to chest), Jump Rope (double or singles), Mountain Climbers, Barrier Jumps (over medball)
Station 2: Sitouts, High Knees, Plank Hold, mountain jacks, Inchworm Pushups
Finish: Another 400 meter run