Monday 7/16
The Trifecta
3 x 10 min AMRAP
Strength
10 Earthquake Push ups
8 Yellow Bar Dips
6 2 KB Thrusters
4 Pull ups
Cardio
40 DU / 120 Singles
30 Mtn Climbers (total)
20 Jumping Lunges (total)
10 Lateral bound (total)
Core and Carries
Farmers carry (width of the gym)
20 Crunches
Racked Carry
20 Side Plank Hip Dips (each side)
1 Arm Overhead Carry (switch half way)
Tuesday 7/17
“Off the Clock”
100 Jumping Jacks
80 Hollow Crunches
1 Blue Mailbox Run
60 Walking Lunges (total)
40 KB Swings
1 Beltline Post run
20 Box Jumps
10 Goblet Squats (use your kb swing weight)
1 Lap Around the building
Early finisher work:
7 way hips: Camplete 15 reps of all movement on one side then the other
leg raises / hip flexion / hip extension / hip flex to ex / front circles / back circles
Wednesday 7/18
HIIT Me With Your Best Shot
5 Person Rowing Circuit (we could make it into a run and have runner as timekeeper)
– 4 Members of the group on Exercises: with a :40/:20 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for Goal Meters)
– 1 Min Rest BTWN RNDS
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Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
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Hollow Hold
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Kneeling Side Ball Slams
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Med Ball Sit Up Double Press
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Squat High Pull R:(60+/45+) W:(40+/35+) B:(25+/20+)
Rotate in order: Rower always starts back at Hollow Hold
Thursday 7/19
Go Heavy, Go Fast.
2 x 12 min
1st 12 min: Go Heavy / 2nd Go for Reps
1st) Partner strength in an “I go, you go” fashion. 4 sets of 5 reps of each exercise. Complete all 4 sets before moving on to next exercise.
2nd) :30/:15 clock for 4 rounds (they can partner to share bells where each partner starts on a different exercise and moves in order of the board)
Staggered Stance Deadlift 60+/ 50+ 50+/40+ 40+/30+
2 KB Squat 50+/40+ 40+/30+ 30+/20+
Bent Over Row 55+/45+ 45+/35+ 35+/25+ (switch ½ way on station 2)
2 KB Press 45+/35+ 35+/25+ 25+/20+
Tabata Finisher : 2 x 4-min
4-min: Air Bike Sprints :20/:10, switching with partner every interval (one works, one rests)
REST 1-min
4-min: Burpees & Situps, switch exercises every interval
*If we have more than 16, we’ll put some folks on the ergs in place of the bikes
If we have 12 or LESS then the Tabata finisher will bet a 3-exercise Tabata
5 RNDS on :20/:10 clock (7.5 min)
-Air Bike
-Burpees
-Rest
Friday 7/20
“The Headless Horseman” – 20 Min Time Cap: Treat as Assessed and write Times.
5 RNDS
– 20 Swings
– 10 KB Headcutters
– 200m Run (Ralph McG)
RED: (60+/40+)(40+/30+)
WHITE: (45+/ 35+)(35+25+)
BLUE: 4 RNDS (40+/30+)(30+/20+)
4 Person Rowing Relay: 3,000 Meter Relay Race
– Switch Every 250 Meters
– Each Person Rows 3 x 250m = 750m