Monday: 12/11
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
New Strength: Next 12 Weeks 12 Minute EMOM – WEEK 12
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 1 Minute Rest BTWN Stations. Shake Up Run to 2nd White Mail box BTWN Stations.
Station 1: Banded Rotations/Anti Rotation
- Blue or Black Resistance Band
Station 2: Slam Ball/Jumping Lunges B: Stepback Lunges
Station 3: 2KB Push Press/ Alternating Band Front and Side Raise – Green/Red Bands
Tuesday: 12/12
Down The Ladder: “How far can you get”
- Heavy 2KB Deadlifts 10, 8, 6, 4, 2
- 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
- Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
- Rowing 500M, 400M, 300M, 200M, 100M
- Air Mill Fan Bike Cals R:(20/15)W:(15/12)B:(12/10)
For Example:
– 10 Heavy 2KB Deadlifts, 10x KB Lunges (Each Side),10x Pull Ups, 500m Row, Air Mill Fan Bike Cals
– 8 Heavy 2KB Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Mill Fan Bike Cals
– 6 Heavy 2KB Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Mill Fan Bike Cals
– 4 Heavy 2KB Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Mill Fan Bike Cals
– 2 Heavy 2KB Deadlifts, 2x KB Lunges (Each Side), 2x Pull Ups, 100m Row, Air Mill Fan Bike Cals
Blue: Start on round of 30 & 3:1 single/Doubles
Early Finishers:
7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.
- Feet should be about 12 inches apart on all moves.
Right Side –
10x Lateral leg Raises
10x Front Kick/swing
10x back Swings
10x full front and back swings
10x counterclockwise circles
10x clockwise circles
10x bicycle motion
Repeat on Left Side
Wednesday: 12/13
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
X2 – 2 minute rest after 2nd round
Thursday: 12/14
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 12
Partner 1 Goes on 1st Minute
Partner 2 Goes on 2nd Minute
Rest While Partner is Going
5x-8x Reps 2KB Floor Press
Finish With:
4 Person Rowing Circuit: 4 Rnds x 3 Min + 1 Min Rest = 16 Mins
– 3 Members of the group on Exercises: 1 Minute at each move 3 Minute Running clock. No built in rest.
– 1 Member of the group Rowing for 3 Mins
– Rowing Goals: R:(), W:(), B:()
– Switching with Group Members during rest.
– 1 Min Rest BTWN RNDS
- Rower: Full 3 Min RND R:(1,150m/1,050m), W:(1,050m/1,000m), B:(1,000m/923m)
- High Plank Hold
- Dips
- KB Headcutters: R:(40+/30+)W:(35+25+)B:(25+/20+)
Friday: 12/15
Stations: 6 Minute Intervals & 6 Minute E.M.O.Ms 1-1:30 Seconds off Between Stations.
Station 1: Rowing Intervals – 6 Minutes :30/:30
:30 Easy Row / :30 Spirit 2K Pace Fast
R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00)B:(2:15/2:00)(2:30/2:15)
Station 2: E.M.O.M 1 – 6 Minutes
Minute 1: 20x Swings R(60+/45+)W(45+/35+)B(35+/25+)
Minute 2: 10x Push Ups R:12x B: 8x
Station 3: Air Bike Intervals – 6 Minute :20/:10 x 12 RNDS
– Switch With Partner every :20 6 RNDS Each
Station 4: E.M.O.M 2 – 6 Minutes
10x Burpee R:12x B: 8x
Saturday 12/16
“Gone in 60 Seconds” 6 Station Circuit, 1 min at each stations, 4 total rounds. 90 sec-2 min rest between rounds.
Station 1: TRX OH Squat
Station 2: KB Goblet Step Back Lunge
Station 3: Agility Ladder (High knees/in and out)
Station 4: Yellow Bar Dips (in studio room)
Station 5: Hollow Hold
Station 6: Star Jumps