Wednesday: 12/27
Extended warm-up (5-min): Partner up. While one partner does a crawl out and back, other partner does a core movement. Switch.
Frogger – Bird dog
Monkey – Moving dead bug
Bear – Table Top Hold
Crab – High Plank Shoulder Taps
HIIT stations: 3 x 7 min stations w/2-min rest/transition/explanation between stations
30 sec per exercise
STATION 1:
Goblet Squats
Push Press Left
Push Press Right
-Rest 15 seconds-
KB Goblet Step Back Lunges
KB Goblet Clean + Press
KB Swings
-Rest 15 seconds-
X2 – 2 minute rest after 2nd round
STATION 2:
Squat Jumps
Plank Leg Lifts
Burpees
-Rest 15 seconds-
Side Plank Right
Side Plank Left
Mtn Climbers
-Rest 15 seconds-
X2 – 2 minute rest after 2nd round
STATION 3:
Star Jumps
Sprinter Situps
Side Lunge
-Rest 15 seconds-
Jumping Lunges
Cat Crawl (hips low)
Pushup to Plank
-Rest 15 seconds-
X2 – 2 minute rest after 2nd round
Thursday: 12/28
Takedown Twenty – 18-Min Time Cap
5 RNDS (B – 3 RNDS)
Parking lot lap
10 2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)
10 Yellow Bar Pushups R: toes W: at least ½ on toes B:knees
2-3 Minutes to recover, then. . .
AMRAP finisher with remaining time:
7 JG Horizontal Rows
7 Dips
7 KB Sumo Deadlifts High Pull
7 Single Leg Hip Bridge Raises (per side)
Friday: 12/29
2 x 15 min stations
Conditioning EMOM – 15 Min
-
Teammate 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
-
Teammate 2: R: 40 Double Unders / W: 20 Double Unders OR 75 Singles B: 40 Singles & Rest the Remainder of the Minute
-
Teammate 3: Burpees & Stand behind ERG Ready to strap fee in and Rest the Remainder of the Minute
R: 12 W: 10 B: 8
Core & Running: 15 Mins
Parking lot to Ralph McGill Run followed by one of the following options:
-
20 Moving Dead Bugs (10/side)
-
:30 Hollow Body Hang + Max flexed arm hang
-
30 Spiderman Planks (total)
-
30 JG Alternating Knees to Chest (feet in straps) – total
*If it’s too cold or rainy to run a parking lot lap, they’ll do a carry instead between the core exercises*
Carries + Core: 15 Min
Perform a KB Carry:
Heavy 1KB Rack Carry (60+,40+) – 1 lap around perimeter of gym per side
OR
Heavy 1KB Farmers Carry (70+, 50+) – 1 lap around perimeter of gym per side
Then, choose a core exercise:
-
20 Moving Dead Bugs (10/side)
-
:30 Hollow Body Hang + Max flexed arm hang
-
30 Spiderman Planks (total)