Monday: 2/5
Newbie Day 1
VETS:
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 3x Abducted Lift Offs
“Step it Up”: 30 Minute AMRAP
Alternate Each RND with:
- 300m Clifford Run (2nd White Mailbox on Left)
- 25x Double Unders or 75x Singles
- 15/12 Cals on Air Bike
– 10x Dips
– 12x (Total 6 / Side) 1-KB Renegade Row off Parallettes R:(53+/35+)W:(40+/25+) B:KB Bent Row (40+/30+)
– 14x (Total 7/Side ) Goblet KB Step Ups
Tuesday: 2/6
Mobility Series: 5-6 Minutes
Upper Body 2 Moves – Prone Swimmers and Prone PVC Angels (Partner up – 1 does prone swimmer (5 sec rep each way) and 1 does 3×5 swimmers. Switch 3 x. Finish with everyone on feet for shoulder cars x 2/side.
15 min Partner KB Complex + Core:
- Core Moves: Pull Up Dead Hang, Plank, Side Plank, Side Plank, Repeat
- Partner #1 New KB Complex
1x Swing
2x Clean
3x Squat
4x Step Back Lunge(Leg holding KB)
- Switch same on Left Side.
- Partner #2 Core
Rest 2 Mins/ Set up Partner KB Carry Series:
12 Minute Carry & Hold Series: AMRAP
Partner # 1 Carry Series (In Middle of the Gym)
4x Touches 2KB Farmer Carry: 2xKB (70+/50+)
4x Touches (ES) Suitcase 1xKB (70+/50+)
4x Touches(ES) Overheard: 1xKB @ (53+/35+)
Partner #2 Holds Series: (Against Walls in Gym)
Wall Sit
Overhead Med Ball Hold
Yellow Bar Hold B: V Hold / Ab Rocker Hold
- Switch Off Hold Once Partner Finishes Carry.
Wednesday: 2/7
Newbie Day 2 :
Vets:
Pyramid HIIT
7 Rounds (40:20, 30:15, 20:10, 20:10, 30:15, 40:20)
1 minute rest between rounds
- KB Push ups (toe/knee)
- Sit Outs B: Down Dog Toe Touch
- Jumping Lunge + squat (1 Jumping lunge L/R then Squat)
- KB Goblet Press
- Crab Toe Touches B: Ab Rockers
- Walking Plank (top of push up walk 2 R/2 L)
- Burpees
Thursday: 2/8
5 Minute :20/:10 Partner “I Go, You Go”
– 2KB Squat R(45+/30+)W(30+/25+)B(25+/15+)
- 5 RNDS Each (Alternate Each :20)
- Stress pace and bracing during weighted Tabata Squats
2 Min Transition/Rest:
6 Minute: 4×5
– 2KB Floor Press R(70+/40+)W(45+/30+)B(25+/20+)
2 Min Transition/Rest:
Followed by 15 Minutes of “GO”
15 MIN EMOM:
1st Min: 10x Push Ups R: All Toe, W: ½ T, ½ TRX Chest Press, B: TRX Chest Press
2nd Min: 10x 2KB Push Press R(40+/30+)W(30+/20+)B(20+/15+)
3rd Min: 10x Swings R(60+/40+)W(45+/35+)B(40+/30+)
R: Start @ 10x + 2 Reps = 90 of Each W: 10x = 50 of Each B: 6x = 30 of Each
Friday: 2/9
Mobility Series: 5-6 Minutes
Lower Body 2 Moves – 3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds
Down The Ladder: “How far can you get” (30 Minutes)
- Heavy 2KB Deadlifts 10, 8, 6, 4, 2
- 2KB Racked Walking Lunge 10, 8, 6 ,4 ,2 (Each Side)
- Pull Ups (TRX Rows)
- Rowing 500M, 400M, 300M, 200M, 100M
- Air Bike Calories: 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 Bike Cals
– 8 Heavy 2KB Deadlifts , 8x KB Lunges (Each Side), 8x Pull Ups, 400m Row, Air Bike Cals
– 6 Heavy 2KB Deadlifts, 6x KB Lunges (Each Side), 6x Pull Ups, 300m Row, Air Bike Cals
– 4 Heavy 2KB Deadlifts, 4x KB Lunges (Each Side), 4x Pull Ups200m Row, Air Bike Cals
– 2 Heavy 2KB Deadlifts, 2x KB Lunges (Each Side), 2x Pull Ups, 100m Row, Air Bike Cals
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
Saturday: 2/10
CIRCUIT 1: :30/exercise on a continuously running clock (9 min at each circuit).
-MB Toe Taps
-MB Slamball Lunge R (B: MB Step Back Lunge)
-MB Slamball Lunge L (B: MB Step Back Lunge)
-MB Thrusters
-MB Kneeling Halos
-MB Toe Touches
-MB Press Outs (from chest, pause for 2 counts out)
-MB Lateral Taps
-:30 REST
Repeat for a total of 2 RNDS
Immediately following the second round and before moving on to Circuit 2, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot lap and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time
CIRCUIT 2: :30/exercise on a continuously running clock
-MB Barrier Jumps (or lateral line jumps)
-MB Overhead Step Back Lunges
-Kneeling MB Chops
-MB Mtn Climbers (both hands on ball)
-MB Squat Jacks
-MB Push Ups (W: One had alternating on MB, B: No MB)
-MB Side Lunge
-MB Overhead Jacks
-:30 REST
Repeat for a total of 2 RNDS
Immediately following the second round and before starting back at the top on Circuit 1, campers do rock, paper, scissors – best 2 of 3. Winner chooses between running a parking lot loop and doing 12 burpees, loser does other exercise. Repeat twice, find new partner each time.