Monday: 3/26
FitWit Wheel of Destiny: 4 x 8 min stations
Each 8-min station starts with a Buy In. Buy in rep count will be determined by what the team (4-6 people) spins. Start the 8-min clock as soon as all teams spin the wheel. As soon as they are done with their buy in, they’ll go right into the AMRAP for the remainder of the 8-min clock.
Row Station
No buy in
8- min continuous Row
At the top of every min, increase stroke rate by 2 (starting @ 20 SPM)
KB Station
Spin: 2 KB Thrusters
10 reps of:
1 KB Push Press (total)
Goblet Lunges (total)
Goblet Cleans
Jungle Gym Station
Spin: Burpees
10 reps of:
JG Hamstring Curls
JG Hip Bridge
JG Single Arm Rows (total)
Bodyweight Station
Spin: Run parking lot lap(s)
10 reps of:
Squats (Advanced version: Squat Jumps)
T-Push ups (total)
Sit-Outs (total) Sit-out mod
Tuesday 3/27
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 PVC Pass throughs / Max unassisted pull ups (5-8 JG Pull ups)/ 10 Moving Dead bugs (total)
Wednesday 3/28
Pyramid HIIT
5 Rounds of 7 exercises
RND 1: 40:20 of all 7 exercises
RND 2: 30:15 of all 7 exercises.
RND 3: 20:10 of all 7 exercises
RND 4: 30:15 of all 7 exercises
RND 5: 40:20 of all 7 exercises
1 minute rest between rounds
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Yellow bar Push ups (toe/knee)
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Jumping Lunges
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Lateral Bounds (aiming for width of floor mat each rep)
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Star crunches
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Burpees
Thursday 3/29
Partner Strength (I go you go) 5 x 5 reps (15 min)
2 KB Squat
2 KB Strict Press
Pull ups
Finish with 3 exercise Conditioning EMOM (15 min) – 3 min RNDS x 5 RNDS
Switch positions after each exercise (Slam → Jump Rope → Burpees)
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Station 1: Row R: 150M W: 125M B: 100M Get up off ERG & Rest the Remainder of the Minute
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Station 2: 40 Double Unders / W: 75 Singles B: 50 Singles & Rest the Remainder of the Minute
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Station 3: 14 reps (total) Overhead Walking Lunge with plate R: 25+ W: 15+ B: 10+
Friday 3/30
Partner Run Down – 32 min
One partner will be running a 600m Beltline run (out the door to the left, through the parking lot, down to the big art post on the Beltline. Blue: To the post office mail box), while the other Partner gets through 10 reps of 4 exercises as quickly as possible then goes into a hold until partner comes back. Then they switch. once both have completed a 600m run, they move on in the same fashion to station number 2.
Station 1: 10 reps of Jungle Gym Power Rows (total) / JG Bicep Curls / JG Chest press (Advanced: JG Push ups [Feet in bottom loop]
Handstand hold (Down Dog hold)
Station 2: 10 reps of Sumo Squats / Broad Jumps (total) / Side lunges (per side)
Wall Sit Hold
Station 3: 10 reps of Spiderman planks (per side) / Ninjas / Lemon squeezes
Hollow Hold
Start back on station 1 when they get through all stations.