Tuesday: 5/29
Mobility Series: 5 Minutes
Lower Body 2 Moves – 3x Hip C.A.R.s and 5x Pistol Lift Offs Each Side
5 Minute :20/:10 Partner “I Go, You Go”
– 2KB Squat R:(53+/45+) W:(40+/30+) B:(25+/20+)
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5 RNDS Each (Alternate Each :20)
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Stress pace and bracing during weighted Strict Press
6 Minute: 4×5
– 2KB Suitcase Deadlift R:(70+/40+) W:(45+/30+) B:(25+/20+)
Followed by 15 Minutes of “GO”
15 MIN EMOM:
1st Min:10x (Total 5/Side) Kneeling Strict Press R:(40+/30+)W:(35+/25+) B:(20+/15+)
2nd Min: 10x (Total 5/Side) KB Bent Rows R:(60+/45+) W:(45+/35+) B:(40+/30+)
3rd Min: 10x Swings R:(60+/45+) W:(45+/35+) B:(40+/30+)
R: 12x = 60 of Each W: 10x = 50 of Each B: 6x = 30 of Each
Wednesday: 5/30
Mobility Series: 5-6 Minutes
Upper Body 2 Moves
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3x Kneeling Shoulder CARS (Each Side)
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3x Prone Shoulder Lift Offs
HIIT:
3×9 minute Circuits 45:15 clock. Complete each circuit 3 times. 90 sec rest between circuits.
Circuit 1:
Sumo Inchworm Shoulder Taps
Alternating KB Clean and Press: R:(40+/30+),W:(30+/25+),B:(20+
Squat Jumps B: Squats
Circuit 2:
Down Dog Toe Touch to Plank w/ crossing toe touches (B: Plank leg lifts)
KB Swings R:(60+/53+),W:(45+/40+),B:(
Superman Hold
Circuit 3:
Mountain Climbers to Push up (4 Climbers:1 Push up)
KB Squat High Pull: R:(53+/45+),W:(40+/30+),B:(30+
Hollow Hold
Thursday: 5/31
Stealers Wheel: Aka – Stuck in The Middle With You
3 Rounds:
6 Stations – 1 Minute Work at Each Station
:15 Second Rest Transition between Stations
1 Minute Rest between Rounds
Station 1: Air Bike
Station 2: High Plank Hold
Station 3: 2KB Push Press R:(30+,25+), W:(25+,20+), B:Goblet (25+,20+)
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8 Reps at a time. Bells down, shake out, repeat.
Station 4: 2KB March w/2 sec pause at the top R: (50+/40+), W:(40/30+), B:(30/20+)
Station 5: Sled Push Down & Back
Station 6: Wall Sit
6 Min Partner Assisted Hamstring Curls: Switch every :30 Seconds 3 RNDS Each
Friday: 6/1
Burp n’Ball + Team Picture Game
Burp n’Ball – Burpees/Wall Balls switch every 30-seconds. 6 min max effort. Record reps for one big score.
Team Picture Game: Teams of 4 race around to each station to complete the required reps. Only 3 of the 4 teammates may be working at once. After completing
the final station, race back to draw a sheet of paper to play pictionary. The faster you get done with stations, the more time you’ll have with pictionary game. [Once the last team arrives to the game clock starts and everyone has 3 minutes to finish pictionary]. Team with most correct answers wins.
Station 1: 2000m Row (Each Person Rows 2x250m) [Only 2 ERGs per Team]
Station 2: 100 Pull Ups B:(TRX Pull Up) (25 Each)
Station 3: 100 Dips (25 Each)
Station 4: 100 KB Swings (25 Each) R:(60+/53+) W:(45+/40+) B:(35+/30+)
Saturday: 6/2