Wednesday: 12/27
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. :90 sec rest transition Between stations.
Station 1: 5 Rounds Swings & Hip Bridge Holds
- P1: 30 Sec Hip Bridge Hold
- P2: 30 Sec KB Swing
Station 2: 5 Rounds Squats & Wall Sits
- P1: 30 Sec Squats
- P2: 30 Sec Wall Sits
Station 3: 5 Rounds Goblet Push Press & Superman Hold
- P1: 30 Sec Goblet Push Press
- P2: 30 Sec Superman Hold
Station 4: 5 Rounds Hollow Hold Progression & Push Ups or TRX Chest Press
- P1: 30 Sec Hollow Hold Progression
- P2: 30 Sec Push Ups or TRX Chest Press
5 Minutes of Core: :30 Sec Per Move
– Plank
– Side Plank R
– Side Plank L
– Plank
– Curl Up
– Heel Touch
– Curl Up
– Heel Touch
– Sit Ups – :60 Secs
Thursday: 12/28
5 Minute Mobility: 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
2 x 12 Min EMOM: 2 Min Rest BTWN
EMOM A: 1st Min: 20x KB Swings B: 10x / 2nd Min: :30 Sec Core / :30 Sec Rest
EMOM B: 1st Min: 20x KB Goblet Squats B: 10x / 2nd Min: :30 Sec Core / :30 Sec Rest
EMOM A: Core Options
- Dead Bug
- Hollow Hold
- Superman
EMOM B: Core Options
- Plank
- Side Plank Right
- Side Plank Left
Friday: 12/29
SO THIS IS THE NEW YEAR: 2 x 17 Min AMRAPS
AMRAP 1:
BUY IN: 17x Burpees
17x KB Swings R:(60+,40+)W:(50+, 35+)B:(30+, 25+)
17x KB Goblet Push Press R:(50+,40+) W: (40+, 30+) B:(30+,20+)
17x KB 1KB Deadlift R:(60+,40+)W:(50+, 35+)B:(30+, 25+)
2 Mins Off
AMRAP 2:
BUY IN: 17x Burpees
17x Push Ups
17x TRX Rows R: Pull Ups
17x Dips
Blue: Will do 8 Reps of Each move 3 RNDS MAX and rest as needed.
Saturday: 12/30
:30/:30/:30 HIIT – :30 sec KB move/:30 sec non KB move/:30 rest
3 rounds of:
- :30 Goblet Step-back lunge/:30 Plyo lunge/:30 rest
- :30 1 KB push press/:30 mtn climbers/:30 rest
- :30 Goblet lateral lunge/:30 lateral bounds/:30 rest
- :30 KB Row R/:30 KB Row L/:30 rest
- :30 KB swings/:30 squat jumps/:30 rest
- :30 Burpees/:30 burpees/:30 plank (2nd round side plank R, 3rd round side plank L)
REST :60-:90