Monday: 1/22
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds
Death By Burpees:
Minute 1 Everyone Starts @ 4 Burpees Rest with remainder of the minute
Next Minute add + 1 Burpee Until Failure
Finish With 15 Min Partner Ladder: I Go You Go – Pick Your Poison – 10-1
- Newbies Start at 6-1
– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)
– KB Goblet Step Ups (Stay on One Leg before switching)
– KB Swings
– Lemon Squeezes
Tuesday: 1/23
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
Assessed True Tabata:
4 min at each station :20 on/:10 off. Total rep count is the score. Pacing suggested for pushups in order to not pancake in later rounds. 2 Minute rest between rounds and record all three totals. B: Newbies Take off every other Round.
- Pushups
- Squats
- TRX Laying Rows
10-15 Min AMRAP:
- 6x 2KB Heavy Deadlift: R:(70+/50+)W:(45+/40+)B:(35+/30+)
- 20m Walking Lunge: (Down & Back – Across the room) R:(40+/35+)W:(30+/25+)B:(20+/15+)
- 12x TRX Hamstring Curls
Wednesday: 1/24
HIIT: 3 x 7 min rounds with 1 min 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 Plyo Push ups B: Reg Push Up / :30 Push up hold
:30 Leg Lifts / :30 Hollow Hold
:30 Alt Superman / :30 Superman Hold
:30 Burpees / :30 Squat Hold
Thursday: 1/25
-BRING A FRIEND DAY –
3 x 10 Min Stations: 2 Min Rest BTWN Stations
Station 1: Rowing – In Studio Room
10 Min Row @ 10 Secs Slower than your Target 2K Pace.
I.E. – If your Target 2K Pace is 2:00 you’d maintain a 2:10 Pace for this 10 min Row.
Basis of all Aerobic Baseline Programs long endurance pieces to build off of.
* Newbie Rowing Day: Basic 4 parts of Rowing Stroke: Catch, Drive, Finish, Recovery. Body Part Transitions: 1 Drive = Legs, Body, Arms, 2 Recovery = Arms, Body, Legs. 1: Powerful Drive, 2: Slow Recovery. Push Don’t Pull,
Station 2: KB Carry / Dips (Red Wall Side of Room)
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 1 Dips
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 2 Dips
– 2KB Heavy Farmer Carry: (70+/50+) Down & Back
* 3 Dips
* (Dips keep adding up Until Time)
Station 3: Glute & Hips AMRAP (Pull Up Bar Side)
– 20x Monster Walks Knees Bent (each direction) [Band Around Ankles] (Push Off Back Foot)
– 20x Clam Shells (each side) [Band Around Knees]
– 10x Each 7 Way Hips Series: No Band
– Repeat
Friday: 1/26
Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
Ready Player 1: 25 Min Teams of 4 most meters wins
Player 1: ERG
Player 2: 2KB Push Press R:(35+, 25+),W:(25+,20+),B:(20+,15+)
Player 3: Runner 300M (White Mailbox)
Player 4: FLR (Push Up Plank)
- Switch when runner returns from 300m run (White Mail Box)
- Jump Rope here in case of rain or cold. The erg set the pace switching every 250m.
5 Min Core: 3-4 RNDS of :20 work/:20 rest of –
Superman Hold
Hollow Body Hold
Pushup Hold (elbows @ 90 degrees or what ever angle they can maintain for 20 sec)
Saturday: 1/27
2 x 12 min. E.M.O.M., :90-2 min rest in between
E.M.O.M. #1
Even: KB Swings R x 25, W/B x 20 R(60+/50+) W(45+/35+) B(35+/25+)
Odd: Goblet Thrusters x 12/10/8 R(53+/45+) W(45+/35+) B(30+/20+)
E.M.O.M. #2
Even: Push-ups x 15/12/10 (or burpees x 12/10/8)??
Odd: Double lunge (front/side) x 12/10/8 (total- each front/side counting as 1 rep)
1-2 min. REST
6 min. CORE FINISHER:
3 Rounds, running clock:
:30 hollow crunch
:30 plank walk outs
:30 superman reps
:30 crossing slow mtn climbers (knee to opposite elbow)