Monday: 11/27
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 Tabata Mash Up – 2 RNDS of :20/:10×4 = 2 Min of work before you switch
– KB Swings: R(60+/45+)W(45+/35+)B(35+/25+)
– Hollow Hold R:Hollow Rock
– KB Bent Row [Alt Sides Every Minute] R:(60+/45+)W:(45+/ 35+)B:(30+/20+)
– ERG: Full :90 Sprint
Tuesday: 11/28
New Assessed B: Final Re-Test 10/23
“The Hateful Eight” – 8 Minute Time Cap
5 Sets of Each
10x 2KB Thrusters R:(40+/30+) W:(35+/25+) B:(25+/15+)
8x Pull Ups / Yellow Bar Rows
R: Pull Ups M(8/4) W: Yellow Bar Rows B: Yellow Bar Rows
B: 3 RNDS
2-3 Minutes to Recover:
18 Minute AMRAP:
- 12x (Total 6 / Side) 2KB Walking Lunge R:(53+/45+) W:(40+/35+) B:(30+/20+)
- 6x Dips (In Studio Room)
- 8x 2KB Deadlift R:(88+/60+),W:(60+/50+),B:(40+/30+)
- 10x Broad Jumps (For Distance – Cones Set Up)
Wednesday: 11/29
HIIT KB Triangle
Round 1 40/20
KB Swings
Single Arm KB Press Right
Single Arm KB Press Left
Goblet Stepback Lunge (Alternate Legs)
Stagger Stance Single Leg KB Deadlift Right
Stagger Stance Single Leg KB Deadlift Left
Lateral Bound
Round 2 – same 7 exercises 30/15
Round 3 – same 7 exercises 20/10
Round 4 – 30/15
Round 5 – 40/20
Thursday: 11/30
5 Minute Mobility: Coach Talks Through Movement
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 Minutes:
Team Wall Ball/Burpee Challenge: 16 Min Time Cap
– 3-person team, one partner is resting, one completing 5 burpees, and one performing wallballs. The goal of the challenge is to complete the prescribed number of wall balls as a team, switching every time your teammate completes 5 burpees.
Rester → Wall Ball → Burpees
RED – 20/15 – 325 reps
WHITE – 15/12 – 275 reps
BLUE – 12/10 – 200 reps
Friday: 12/1
Weather Permitting:
1 Mile Assessed Run Big Loop: Reverse Loop Re-test 10/27
- Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
- Down College
- Left on Rockyford
- Left on Wisteria
- Left on Leland
- Left on Park
- Left on College
- Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot
Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol
Air Mill Bike Test: 1 Min Workout Protocol
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
2 Min Warm Up
:20 Seconds 10+ Intensity = All Out
3 Min Cool Down
“Ten Cent Pistol ”: 15-20 Min AMRAP
- 8x Low TRX Chest Press
- 6x Pistol Squats (Each Leg) – Progression on Bench or 10x
- 4x Suitcase Carry: SC(50+/70+)
Cool Down: Partner Hamstring PNF
IF WEATHER IS TOO COLD OR RAINING:
Team Fan Bike Relay: 20 Minute Max Cal Bike
– Team of 4-6 Switch every :30 Secs Scored Team with most Cals at finish gets high score
- Bike <– Rest <– :30 Plank <– 10x Squats <- 10x Push Ups <- Rest –
Station 1: Bike
Station 2: Rest
Station 3: :30 Plank
Station 4: 10x Squats R:12x B:8x
Station 5: 10x Push Ups R:12x B:8x
Station 6: Rest
8 Minute Core Finisher:
4 Mins Rolling Planks – :15 Sec Elbow Plank, :15 Sec Side Plank, :15 Sec Elbow Plank, :15 Sec Side Plank
3 Mins Curl Up / Heel Touches :30/:30 Rolling Clock
1 Min Sit Ups
Saturday 12/2
Tabata Stations – 3 stations – 45:15, Repeat each station 2x :90 rest between stations
- Jumping Lunges + High Knees (4 Jumping Lunges + 10 High Knees =1 Rep)
Jumping Jack Squats
Goblet Push Press,
KB Halos
- MB Toe Taps
T-spine Push ups
Side Shuffle to Slamball ( 3 Side Shuffle Steps to Right into Slamball, 3 Side Shuffle Steps to the Left Into Slamball)
Plank Leg Lifts (Total)
- Med Ball Thrusters
Barrier Jumps/Side Over Ball
Ninjas
Mountain Jacks