Monday: 11/20
New Long Form Assessment : Final Re-Test 10/17
“Walk The Line” – 30 Minute Time Cap
– 25x Push-Ups
– 40x Walking Lunges (Total)
– 400 Meter Run – End of Clifford
R: 5 RNDS: Toe Push Ups
W: 4 RNDS: ½ Toe ½ Knee
B: – 3 RNDS 15x Knee 20x Lunge, 200m 1st White Mailbox
Tuesday: 11/21
5 Minute Mobility: Week 1-4: Stability/Mobility – Coach Talks Through Movement
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 5
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Squat
Finish with: 16 Min Circuit 4 Person Circuit: :45/:15 x 4 = 16 Minutes of GO
– KB Swings: R(60+/45+) W(45+/35+) B(35+/25+)
– L-Sit Straight Leg Lifts: R: Lean Forward B: Lean Back (Alternate Legs)
– 2KB Push Press: R:(45+/35+)W:(40+/30+)B:(25+/20+)
– Double Unders (Singles)
Wednesday: 11/22
Running HIIT Circuit: 4 Stations – :45 work/:15 rest alternating moves for 4 minutes – followed by :60 Run. 1 minute rest between stations.
Station 1:
KB Goblet Side Lunge R(45+/35+)W(40+/30+)B(30+/25+) / KB Goblet Stepback Lunge R(53+/45+)W(45+/35+)B(30+/25+)
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 2:
MB Side Shuffle/Slamball (4/1) – Holding MB Side Shuffle 4 spots to right, slamball – then 4 to the left, slamball, repeat
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 3:
Burpees B:Newbie Burpee
Run 300m 2nd White Mail Box on Clifford – 60 Seconds
Station 4:
Bird Dog / Dead Bug
Run 300m 2nd White Mail Box on Clifford – 60 Seconds