Monday 1/28
3 x 10 min AMRAPS
- 2 x 1000 m 800 m 750 m / 1-2 min Rest b/t sets (10 min Time Cap)
- 5 x KB Snatch (from a “dead position”) (each side) then Tabletop crawl (width of the gym) / rest and repeat
- 5 x Pull ups / 5 x 2 KB DL (Sumo or Suitcase) / 5 x Earthquake Push Ups / 5 x Box Jumps
Tuesday 1/29
The Teddy P. (assessed)
90 sec per exercise, going through each station 2x, trying to accumulate as many reps as possible. 2 min Rest b/t stations.
- 2KB Thruster 40/30 30/20 25/15
Push Ups All Toes ½ Toes ½ Knees All Knees
Row (Counting Calories)
2) Heavy Carry 60/50 50/40 40/30 (Count each cone touch as 1)
Lemon Squeezes
Bike (Counting Calories)
3) 2KB Push Press 45/35 35/25 25/15
Speed Squats
Parking lot lap (½ a lap counts as 1)
Wednesday 1/30
Go Get HiiT
HIIT: 5 Rounds :45 on :15 Rest
- 1 min BTWN RNDS
- Goblet Step Back Lunge R:(53+/45+) W:(45+/35+) B:(25+/20+)
- Band Front Raises
- KB Hinge High Pull R:(45+/40+) W:(35+/30+) B:(20+/15+)
- Band Pull Aparts
- KB Headcutters R:(45+/40+) W:(35+/30+) B:(20+/15+)
Finish on Trainers choice core station (5 min)
Thursday 1/31
Unilateral Strength
Partner Strength ladder 6-5-4-3-2
Complete the reps on both sides, then your partner goes. First 6 reps on both sides, then 5, then 5 …and so on.
1 KB Front Squat
1 KB Floor Press
1 KB Staggered stance DL
1 KB Push Press
1 KB Bent Over Row
Shake up after every completed ladder: 400 meter row / 20 cal Bike / Ralph McG Run
Friday 2/1
FitWit February First Friday Funday
Start the day off with a little jab to the system (and maybe heart)
50 Burpees for time Or 1 min Max Cal Bike
Then:
25 min time cap (4-6 rounds)
10 Resistance Band Bicep Curls
10 Yellow Bar Dips
10 KB Goblet Squats
10 Lateral Step ups (total) (Adv. Work on Pistol squats)
20 Double Unders / 50 Singles
200m Run (Parking lot lap) or 200m Row