Monday 12/3
A Crawl / A Carry Then Count All The Calories
12 min AMRAP (Width of the gym down and back)
Bear Crawl → Racked Carry
Sneaking Ape (:47) → 1 KB Farmers + 1 KB Overhead Carry
Crab Walk → Farmers Carry
Table Top Lateral walk → 1 KB Racked + 1 KB Overhead Carry
Then:
Team Fan Bike Relay: 15 Minute Max Cal Bike
– Team of 4-6 Switch every :30 Secs. Team with most Calories at finish wins
Station 1: Bike
Station 2: Plank
Station 3: 12x Squats W:10x B:8x
Station 4: 10x KB Rows (5/side)
Station 5: Rest (If more than 20 People Hollow Hold)
Tuesday 12/4
5 wall ball
10 pushups
15 1 KB Deadlift
20 double unders/60 singles
Every RND, add 5 wall balls
20 minute
10 min Skill Finisher: Turkish get ups
Wednesday 12/5
Class HIIT ROCK
3 x 9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+/15+)
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(30+/25+)
Superman Hold
Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+/20+)
Hollow Hold
Thursday 12/6
Assessed 1 min Cal Bike or 2 min Max Meter Row
(Whichever campers did not do last time, they will do it this time)
Partner Strength Ladder (I go, you go)
10-8-6-4
2 KB Squat
1 or 2 KB Sumo Deadlift
2 KB Racked Lunge 1 KB Goblet Lunge
2 KB Seesaw Press (total)
2 KB Floor Press
Yellow Bar Dips
b/t Ladders choose ONE (partners can choose different exercises here):
20 Band Bicep Curls
20 Band Front Raises
20 Banded Kneeling Hip Bridges
20 Band Tricep Press Downs (using band attached to pull up bar)
Friday 12/7
Burpees on the Minute – 3 RNDS
15 min – continuously running clock: 4 burpees at the top of every minute, then immediately perform the secondary exercise for approx 30 sec until trainer calls REST at the 45/50 sec mark. Rest :10-:15, back to the top with burpees.
1st min: 4 Burpees → Goblet Squat
2nd min: 4 Burpees → Broad Jumps (sub MB toe taps)
3rd min: 4 Burpees → Plank Saw
4th min: 4 Burpees → Side Lunges
5th min: 4 Burpees → Inchworm Push ups
Then, 2 x 6 min stations:
- 6-min continuous row – At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)
- Parking Lot Sprints – Jog the curve to the straightaway on other side of parking lot, SPRINT the straightaway, walk/jog past the gym entrance back to the straightaway on other side of parking lot and repeat.
If we have more than 16 campers in class, we will add the air bikes to the rowing station.
6-min continuous Bike: 1st min: 150-200 watts 100-150 watts – 100-150 watts they will increase their watts by 50 on the top of every min.