Monday: 10/30
5 Minute Mobility:
Lower Body – 2x on each Side Hip C.A.R.S Against Wall 2x on Each Side Hip Abducted Leg Lifts
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 7
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Squat
Finish with:
3 x 5 min Partner Stations – 2 moves switching with the partner every :30 Seconds
- Shake Up Run to 2nd White Mail box BTWN Stations.
- 1 Minute Rest BTWN Stations.
Station 1: Banded Rotations/Anti Rotation
- Blue or Black Resistance Band
Station 2: Slam Ball/Wall Sit
- Hold a Med Ball out front or on Lap of Wall Sit
Station 3: 2KB Push Press/Pull Ups – Yellow Bar Rows
- R: Pull Ups, W/B: Yellow Bar Rows
Tuesday: 10/31
HALLOWEEN – Costume Contest…
Trick or Treat – 3 x 10 min AMRAPs 1-2 min rest BTWN AMRAPs
After campers complete the buy in, they draw a card from the deck. The # on the card dictates how many reps of each exercise they perform. Face card = 10. Trick card options: Repeat the buy in, scare a trainer, make best scary face, go haunt someone for a round AKA shadow, or give some candy/reps away to someone else.
- Buy-in: 40 Burpees B: 25 Burpees
KB Bent over Row (with 1 kb) – # on card is per arm R:(60+/53+)W:(45+/35+)B:(35+/25+)
KB Headcutters R:(45+/30+)W:(35+/25+)B:(25+/20+)
KB Goblet Side Lunges – # on card is per leg R:(45+/30+)W:(35+/25+)B:(25+/20+)
- Buy-in: 75 doubles or 250 singles
MB Toe Touches
MB Plank Med Ball Roll (Hold Plank Roll Ball from Hand to Hand)
MB Wall Ball
- Buy-in: Run (End of Clifford)
Push Ups
Pistol squat (total) TRX if needed
Dips
Wednesday: 11/1
HIIT – 30 seconds per exercise
Squats
Side Plank Right
Side Plank Left
Rest 15 seconds
Step Back Lunges
Mountain climbers
Burpees
Rest 15 seconds
X2 – 2 minute rest after 2nd round
Sumo Inchworms
Side Lunge
Squat Jumps
Rest 15 seconds
Plank leg lifts
Jumping lunges
Hip bridge raises
Rest 15 seconds
X2 – 2 minute rest after 2nd round
Shoulder tap to pushup
Speed skaters
Star Jumps
Rest 15 seconds
High knees
Push Up Plank Hold
Ninjas
Rest 15 seconds
Thursday: 11/2
Standard 10 Minute Warm Up:
5 Minute Mobility:
Upper Body – 3 x (Each Side) PVC Push Pull – 10x PVC Pass Throughs.
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 7
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Floor Press
Followed By:
16 Min: 4 Person Aerobic Relay
Teams of 4 (TRAINERS MAKE TEAMS):
3,000m ERG Relay
Switching Every 250m
Each member rows 3 times = 750m
With the remainder of time count number of Burpees
Team with most Burpees at the end of 16 Mins Wins.
Friday: 11/3
30 Minute AMRAP:
– Run Builds in Distance on each RND:
1st RND 100m Back Parking Lot Loop
2nd RND 200m 1st White Mailbox Clifford
3rd RND 300m 2nd White Mailbox Clifford
4th RND 400m Last MailBox on Right Clifford
– 6x Pull Ups (9x TRX Neutral Grip Pull Ups)
– 8x (Total 4 / Side) Kneeling Single Arm Press R:(53+/35+)W:(40+/30+)B:(25+/20+)
– 10x (Total 5 / Side) Single Leg Deadlift (Part 1 / Blue Level) (Part 2 Off Loading)
– Alternate Each RND 12 Cal Air Bike / ERG
– Repeat
B: Newbies DO 4 RNDS ONLY
Saturday 11/4
5 x 5 min Stations (1 min rest between sets)
Parking Lot Loop run buy-in followed by AMRAP until time called:
Station 1: 10 KB Swing, 10 Goblet Thrusters
Station 2: 10 Medball Situp and Press (R: 20/15) (W: 15/12) (B: Toe Touches)/ 10 Medball Pushup (R: 2 Hands on Medball) (W: 1 Hand on MB, alternating) (B: No MB/Knee Push ups)
Station 3: 10 KB Goblet squat, 10 KB High Pull
Station 4: 10 Heel Touches (each side), 10 Mt. Climbers the hard way (Per Leg)
Station 5: 10 Burpees, 10 Walking Lunges (Per Leg)