Monday 9/24
2×16 Min Partner Stations
Partner Rowing Station:
6 Total Intervals (3 each)
2:00 Minute Row: Goal is Maintain your 2K Pace
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R:(1:44=6:56 2K Pace/1:55=7:40 2K Pace), W:(1:55=7:40 2K Pace/2:00=8:00 2K Pace), B:(2:00=8:00 2K Pace/2:15=9:00 2K Pace)
:30 Sec for Exchange/Transition
2:00 Minute T-Spine Mobility Focus While not rowing, 1 Min Pure Rest followed by Active Recovery working on T-Spine PVC Move for 1 minute
Partner Ropes:
:20/:10 for 4 rounds (2 min) before switching exercises. 4:20 RNDS
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Heavy Ropes:
RND 1 Big Waves,
RND 2 Alt Waves,
RND 3 In & Out Waves,
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Jump Rope 2 min continues jumping ( Practice Double Unders)
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:20 Seconds off for Partners to switch Positions.
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1 Minute off BTWN RNDS
Tuesday 9/25
Running with Sharp objects aka Sharpnado camper named workout for Steve and Tara Sharp – Re-assessed from 7/31
Buy in: Run to the main entrance of PCM off of the Beltline
Then,
R: 4 Rounds W: 3 Rounds B: 3 Rounds
75 DU / 200 Singles / 150 Singles
50 Air Squats / 40 Air Squats
25 Push Ups (All Toes) ( ½ Toes ½ Knees) / 20 Knee Push-Ups
Cash out: Run to the main entrance of PCM off of the Beltline / Beltline Loop / Beltline Post
Wednesday 9/26
HIIT: 3 x 9 min rounds with 60-90 sec rest after each round
:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.
All Body weight exercises moving all the way down the board rest and repeat
:30 Lateral Bounds / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
:30 Ninjas / :30 Plank
:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)
:30 Rocket Jumps / :30 Plank Leg Lift Hold (:15 each side)
:30 Leg Lifts / :30 Hollow Hold
:30 Prone Swimmers / :30 Superman Hold
:30 Down Dog Toe Touches / :30 Down Dog Hold or Handstand Hold
:30 Squat Jumps / :30 Squat Hold
:30 Yellow Bar Row / :30 Reverse Tabletop Hold
Thursday 9/27
30 Minute AMRAP: “Let The Beat Build”
Run Builds in Distance on each RND:
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1st RND Parking Lot
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2nd RND Ralph McGill
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3rd RND Blue Mailbox
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4th RND Beltline Posts
– 12x KB Tricep Extensions
– 10x (Total 5 / Side) Kneeling Single Arm Press R:(53+/40+) W:(40+/30+) B:(30+/20+)
– 8x 2 KB Squat R:(53+/40+) W:(35+/30+) B:(25+/20+)
– 6x Touches (width of the gym) 1 KB Overhead Carry: R:(53+/40+) W:(40+/30+) B:(30+/20+)
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Out and Back, then switch sides
– 4x Earthquake Push ups
– Repeat
Friday 9/28
2 x 8 min EMOM
EMOM One
1st min: 20 KB Swings → Plank
2nd min: 10 Yellow Bar Dips → Hollow Hold
2min rest/ transition time
EMOM Two
1st min: 16 KB Rows (total) → Bird Dog
2nd min: 8 Broad Jumps → Bear Crawl
Finish on:
Tour de FitWit
10 Minute Max Cal Bike
Team of 4-5 Switch every :30 Secs Scored Team with most Cals at finish gets high score
Bike – Rest – Plank – 10x Push Ups