Monday January 9 – Strength Development + 5 RNDs of “GO”

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 


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