TEAM WEEK
11/13
3 Points
Attendance Point
Cone Grab Game
Running Sled Relay
Non Scored – 20 Min Circuit 5 Person Circuit: :45/:15 x 4 = 20 Minutes of GO
- STATION 1: 2KB Squats R(53+/45+)W(45+/35+)B(35+/25+)
- STATION 2: Hollow Hold RND 1&3 / Heel Touches RND 2&4
- STATION 3: 2KB Seesaw Press R:(35+/30+)W:(25+/20+)B:(20+/15+)
- STATION 4: Right Side Plank RND 1&3 / Left Side Plank RND 2&4 R: Side Plank Reach Through
- STATION 5: TRX Pull Press: Right RND 1&3 Left RND 2&4 B: RND 1&3 TRX Row, RND 2&4 TRX Tri Press
- Rotate through the five moves for 20 Mins
Finish with:
Good vs. Evil Competition –
- Cone Grab:
- Running Sled Relay:
Tuesday: 11/14
4 Points
Attendance Point
Jump Rope Point
The Blow Out Point
Ring Toss Point
Gimme 5 – 18 min. AMRAP Non Scored: Increases rep count by 5 every round.
This doesn’t count towards team week points. Complete three exercises in the gym and run to Dish Dive than complete three different exercises before running again. Start with 5 reps of each exercise and increase rep count by 5 each round.
– KB Squat High Pulls, 2KB Clean [Swing Clean or Dead Clean], 2KB Stepback Lunge
– Dish Dive Run
– Pull Ups (TRX Rows), Dips, Push Ups
– Dish Dive Run
Followed by TEAM WEEK:
Good vs. Evil –
- Partner Jump Rope Relay:
- “The Blow Out” Air Bike Foam Roller Race:
- Burpee Ring Toss:
Wednesday: 11/15
3 Point
Attendance Point
Facebook Shout out Point.
Attend nutrition talk or wine down yoga
HIIT 4×5 Min Partner Stations
5 min stations with :30 Sec work windows flowing from the first move in the station to the second continuously running clock. 1st White Mailbox Run at the end of each Station. :90 sec rest transition Between stations.
Station 1: 5 Rounds Swings & Hip Bridge Holds
- P1: 30 Sec KB Swing R:(60+/53+)W:(45+/35+)B:(35+/25+)
- P2: 30 Sec Hip Bridge Hold R: Hip Bridge March
Station 2: 5 Rounds KB Stepback Lunge & Squats
- P1: 30 Sec KB Goblet Stepback Lunge R:(60+/45+)W:(45+/35+)B:(35+/25+)
- P2: 30 Sec Squats
Station 3: 5 Rounds Goblet Push Press & Med Ball Overhead Hold
- P1: 30 Sec Goblet Push Press R:(60+/45+)W:(45+/35+)B:(35+/25+)
- P2: 30 Sec Med Ball Overhead Hold R:(20/15)W:(15/12)B:(12/10)
Station 4: 5 Rounds Flutter Kicks & Plank
- P1: 30 Sec Flutter Kicks
- P2: 30 Sec Planks
Thursday: 11/16
3 Points
Attendance Point
Mind Games Point
Tall Kneeling Goblet Press Point
Days Starts with Team Week Event:
- Tall Kneeling Goblet Press Challenge:
Non Scored – KB Complex
R:(40+/30+) W:(30+/25+),B:(25+/20+)
3 x 5 Min KB Complex: This should be cardio!!
:30 Right Arm Swings
:30 Left Arm Swings
:10-:15 Sec Shake Out
:30 Right Arm Cleans
:30 Left Arm Cleans
:10-:15 Sec Shake Out
:30 Thruster Right Arm
:30 Thruster Left Arm
:10-:15 Sec Shake Out
:30 Hollow Hold
:30 Superman
1-2 Minutes Off
– Repeat –
2. Mind Games:
Friday: 11/17
4 Points
Attendance Point
Spirit Point
Pick Poison Point
Catchphrase Point
Team Week Finale: Spirit Day
Non-Scored: 10-Minutes Glute/Hip Station: – 3 Rounds of:
:30 Glute Bridge Raise (use kb for added challenge)
:30 Side Lying Leg Raises (left)
:30 Side Lying Leg Raises (right)
:30 Fire Hydrants or Straight Leg Raises (left)
:30 Fire Hydrants or Straight Leg Raises (right)
:30 Sec Rest
Repeat
Team Week Finale: “Pick Your Poison”
Finisher Team Heads Ups: 8-10 Minutes
Saturday 11/18
Saturday HIIT
The Wheels: Groups of 4 45:15 Repeat each round 2x =8 min, 2 min rest between rounds
Rd 1:
TRX Reverse Plank
Burpees
Side Lunge
Jump rope
Repeat
Rd 2:
TRX Overhead Squat
Heel touches
Medball Lunge + Overhead MB press
Ninjas
Repeat
Rd 3:
TRX Hamstring curl
Mountain Jacks
Superman Hold
Repeat