Monday 8/6
The Jumpstarter
3 x 9 min Stations
Station 1
1st min: 250 meter Row 200 meter Row
2nd min: Burpees
3rd min: Rest
Repeat 3 x
Station 2
1st min: Parking lot Sprint
2nd min: Wall Balls
3rd min: Rest
Station 3
1st min: 15/12 cal Air Bike
2nd min: DU (Speed singles)
3rd min: Rest
Tuesday 8/7
:30 sec on / :15 sec Transition (rest)
After 1 Rounds of all exercises they get 1 min rest and repeat 5x
Jumping Pull Ups
Heavy Rope Slams (20 slams / quick shake / 20 slams….)
6 Inch Hold
Walking Lunges
Slam Balls
Squat Jumps
7 way hips to finish out our day ( laying on your side, do all moves on one side first, then switch)
:20 sec each movement
Wednesday 8/8
Class HIIT ROCK (Matt Beerse Special)
3×9 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+
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:(
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+
Hollow Hold
Notes:
Watch out for Newbies.
Thursday 8/9
Power Couplets
– Goal to recruit more muscle fibers by pairing a strength move with a power move.
– Get through 4 sets alternating between couplets. Example: 8 x Deadlift / 2 x Broad Jumps / Rest/ 8 x Front Squats / 5 x Box Jumps = 1 set
Couplet 1:
– 8x 2KB Heavy Suitcase Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/
– 2x Broad Jump (for max distance)
Couplet 2:
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8x 2KB Front Squat R:(53+/40+) W:(40+/30+) B:(30+/20+)
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5x Box Jumps B: Power Step Ups (Each Leg)
AMRAP:
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Goal 14 minutes of pure good old fashion work.
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Run To the Beltline Sculpture
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2 x Rope Climbs or 2 x Sandbag Seated Pulls (width of the gym)
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2 KB Thrusters: R:12, W:10, B:8
Friday 8/10
3 min Strength 2 min Cardio 1 min Core
HIIT: STRENGTH, CARDIO, & CORE
Each station will last 6 min with a 1 min rest after each station. The station will be split into 3 min of strength, 2 min of cardio, and 1 min of core, switching from each exercise with no rest between. The goal is to be able to get 3 rounds in of the strength exercise each 3 min piece.
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20x KB Swings / rest repeat-> Jump Rope -> Hollow Hold
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8x 1 KB Bent Over Row / Each Side / rest repeat ->Cat Crawl or Bear crawl width of the gym until time is up -> Plank Hold
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8x 1 KB Cleans/Each Side / rest repeat -> Med Ball Toe Taps / Med Ball MTN Climbers -> Superman Hold
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8x 1 KB Push Press /Each Side / rest repeat -> 2 laps around the parking lot -> Side Plank Hold (30sec left/ 30sec Right)