Wednesday: 1/3
E.M.O.M HIIT
5 x 5 minutes at each station. Every minute on the minute, start with Blue: 8 Reps, White: 10 Reps, Red: 12 Reps of the primary exercise, then finish the minute with the secondary exercise. Rest 1 min between stations.
Station 1 – Primary = Mtn. Climbers The Hard Way (Each Side), Secondary = Plank (Elbow or High Plank)
Station 2 – Primary = KB Goblet Squat R:(60+/50+)W:(45+/40+)B:(35+/25+), Secondary = Wall Sit
Station 3 – Primary = Med Ball Toe Touches (Core Move), Secondary = Jump Rope R:Double Unders
Station 4 – Primary = KB Swings R:(60+/50+)W:(45+/40+)B:(35+/25+), Secondary = Glute Bridge Raises (2 sec pause and squeeze)
Station 5 – Primary = Burpees B:Newbie Burpees, Secondary = Rest
Thursday: 1/4
5 Minute Mobility: Coach Talks Through Movement
Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.
5 Person Rowing Circuit
– 4 Members of the group on Exercises: with a :40/:20 clock.
– 1 Member of the group Rowing for 4 Mins (Shooting for 1,000m
– 1 Min Rest BTWN RNDS
- Rower: Full 4 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
- Hollow Hold
- Kneeling Side Ball Slams
- TRX Hamstring Curls
- 2KB Push Press: R:(45+/35+)W:(35+/25+)B:(20+/15+),
Rotate in order: Rower always starts back at Hollow Hold
Friday: 1/5
30 Minute AMRAP: Unilateral
Alternate BTWN: Each RND + 1 Cal Each RND
– 10 Cal Bike
– 10 Cal Row
8x Staggered Stance KB Deadlift (Each Side)
8x TRX SA Rows (Each Side)
8x SA Racked Step Back Lunge (Total)
8x SA Racked KB Squat
Saturday: 1/6
3×9 minute Circuit 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Inchworm Shoulder Taps
Plank with crossing toe touches (B: Plank leg lifts)
Squat Jacks (B: Squat Jumps/Squats)
Circuit 2:
Alternating KB Clean and Press R:(40+/30+),W:(30+/25+),B:(20+/15+)
KB Goblet Lunges R:(53+/45+),W:(40+/30+),B:(30+/20+)
KB Flutter Kicks (B: No KB)
Circuit 3:
Mountain Climbers to Push up (4 climbers:1 Push up)
Superman hold
Burpees (R: Burpee Tuck Jump) (B: Newbie Burpee)