Monday: 2/5
Newbie Day 1: Bracing (non-assessed plank / Hollow body progression), Push up, Squat, JG Row and Erg Row instruction
Finish with assessment: 500m row, 2 x [10 pushups, 10 rows, 20 squats], 500 m row
Vet Workout:
5 x 5 min EMOM / 1 min Rest / Transition time between Stations: Complete the reps of primary exercise, then do the secondary exercise for the rest of the min.
R: 14 W:12 B:10
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KB Swings => Plank Rotations
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OH Black Bar Lunges (total) => Down Dog Hold (adv: handstand hold)
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MB Slams => MB Russian Twists
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KB Goblet Cleans => Toe Taps (on the top of the KB)
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Power Strokes on the Rower => 10-15 sec Added to The Power Stroke Split Time
Tuesday: 2/6
Newbie Day 2: KB instruction
G’licious
100 – Double Unders
50 – KB High Pull R (55+, 40+) W (45+/30+) B (35+/20+)
40 – Wall ball (R – 20/15) (W – 15/12) (B – 12/10)
30 – Superman
20 – Burpees
30 – Superman
40 – Wall ball
50 – KB High Pull
100 – Double unders
WHITE: 50 double unders (count attempts) OR 300 singles
BLUE: 150 Jump rope singles, 10 less reps every exercise
Early finishers AMRAP: 10 Shoulder cars (total) / 10 PVC Pass throughs / 10 Moving Dead bugs (total) / Max unassisted pull ups (5-8 JG Pull ups)
Wednesday: 2/7
HIIT 4×5 Min Partner Stations
5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock.
After each station 1 lap around the parking lot. Then rest for 90 sec.
Station 1: 5 Rounds Swings & Hip Bridge Holds
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P1: 30 Sec KB Swing R:(60+/53+)W:(45+/35+)B:(35+/
25+) -
P2: 30 Sec Hip Bridge Hold R: Hip Bridge March
Station 2: 5 Rounds KB Stepback Lunge & Squats
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P1: 30 Sec Jumping Lunges (W: every other round Step back lunges / B: Step back lunges)
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P2: 30 Sec Squats
Station 3: 5 Rounds Goblet Push Press & Med Ball Overhead Hold
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P1: 30 Sec Goblet Push Press R:(60+/45+)W:(45+/35+)B:(35+/
25+) -
P2: 30 Sec Med Ball Overhead Hold R:(20/15)W:(15/12)B:(12/10)
Station 4: 5 Rounds Flutter Kicks & Plank
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P1: 30 Sec Flutter Kicks
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P2: 30 Sec Planks
Thursday: 2/8
12 min Partner Strength (I go – you go)
4 sets x 5-8 reps
2 KB Thrusters
Pull-ups unassisted, band assisted, or seated JG pullups)
Finish with conditioning:
Keeping their partners, partner 1 starts on Jump rope and partner 2 does another exercise. Go back and forth twice with a 6-min continuously running clock. Quick 30 sec transition to next station.
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6 min: 2 RNDS x Jump Rope 90 sec / Row sprint 90 sec
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6 min: 2 RNDS x Jump Rope 90 sec / Around the world lunges 90 sec
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6 min: 2 RNDS x Jump Rope 90 sec / Broad Jump Burpees 90 sec
Friday: 2/9
20 Min KB MTN: How far you can go in 20 Mins?
Use the same bell for all exercises – R: (60+/40+) W: (50+/30+) B: (35+/25+)
Run Parking Lot Lap
50 KB Goblet Lunges (Total)
40 KB Bent Over Rows (Total)
30 KB Swings
20 KB Goblet Squats
30 KB Swings
40 KB Bent Over Rows (Total)
50 KB Goblet Lunges
Run Parking Lot Lap
B: 20x Reps of Each
Early Finishers: 20 Toe touches / 20 Heel touches (total) / 20 Bicycle crunches (total) / 20 Skier abs (total)
Then: 2 Mins Off to get into teams and set up team game
Team Game: FitWit Jeopardy (10-15 min)