Fit Group 2/24/25
Monday
Strength
Warm up and prep 15’
T-spine mobility
Test:
Lie down on the floor, back flat against it.
Your knees should be up with your feet and glutes flat on the floor.
Lock your elbows and bring your arms directly overhead, attempting to touch your wrists to the ground above your head.
Make sure to maintain contact between your lower back and the floor; don’t arch your back to get your hands in place
2’ of cardio warm up
then;
T-spine w/ BB could be combo of single arm or w/ band on bar.
2 Strength Stations
Push Press
Back Squat
Take 7-10 minutes to do the following:
Build into heavy for 5 push press and 5 back squat
Then;
Do 3 sets of each at that load
Then;
Find a partner-
5 Rounds (separate loads and racks/ P1- work: P2-rest
1’ work: 30” rest (both must get work done in 1’)
*while your partner works you must complete 10 HR Push Ups
5 Back Squats
Rest 30” together
5 Rounds (separate loads and racks/ P1- work: P2-rest
1’ work: 30” rest (both must get work done in 1’)
*while your partner works you must do bottom of squat hold
5 Push Press
Rest 30” together
Metcon
7 minutes
Can you do 2 Rounds
20 burpees
20 Pull Ups
20 Box Jumps
Tuesday
Short Strength/Big Conditioning
Hip Flexion
ASL Test (spine neutral, knee locked out, plumb line ankle past hip is normal)
2’ warm up
1’ per side of band PNF/Flossing
ASL Test
Strength-
3-5 Rounds 10-12’
Narrow Chest Press 15 + 5 Narrow Push Ups
Bent Back Fly x 15 + 5 strict Pull Ups
Partner Plyo Sit Up x 1’ Max Rep
Conditioning
*if you don’t want to rest get in a group with less people but know the workout changes the metabolic outcome and you actually burn less calories
In groups of 4 Bike
7 Rounds ~10 minutes
10” A Bike w/ 5” transition
Go through 1 Round with max effort** All out max Effort *make sure to write this down in front of bike
Rest regroup and then:
See how many rounds out of 7 you can get through with matching this total Cal effort each round
After each round write points down and reset the bike 30” to do this
In groups of 4 Row
5 Rounds ~12’30”
30” max effort Row w/a 10” transition
Go through round 1 with max effort***all out max effort write down score in front of rower
See how many rounds out of 5 you can get through with matching this total Cal effort each round
@ the end of each round rest 30” to get total and write down score
In Groups of 4 Run
2 Rounds ~ 6’
1’ max effort Run : 10” transition
Go through round 1 with max effort***all out max effort write down score behind tread
See how many rounds out of 1 you can get through with matching this total speed each round
@ the end of each round rest 60” to get total and write down score
Wednesday
Metcon
Ankle Mobility
Test-Single leg squat or pistol squat or 2 foot pistol
2’ cardio
Med ball or KB option w/ distraction for dorsiflexion
*explain why this is important (running, squatting, bunions, achilles problems)
Re-Test
EMOM 3 rounds
KB Swing x 25
Wall Ball x 20
Row x 15/12
Burpee x 15
Rest
EMOM 3 Rounds
BB SDLHP x 20
Bike x 12/9
R. Row x 16
FlR Wiper x 10/s
Rest
2-3 rounds
P1- Farmers Carry Out Back x 2
P2- Wall Sit
Switch
Thursday
Shoulder Mobility
Test- FMS fist over head and behind back reach
3’ cardio
Band Shoulder Mobility Overhead x 60” per side
&
Behind back internal rotation 60” per side
Re-Test
Strength
15-20 minutes
Super Sets
Hammer Curl in Wall Sit x 15
Right into
band resistance curls x 20
Then;
Single Leg KB RDL x 15
Right into
Single leg Bench hip lift loaded x 10/s
Then;
EZ Bar or Straight bar skull crusher x 15 (share Bars)
Right into
Med ball tri toss to wall tall kneeling x 20
Short Metcon
Every 4 minute complete the following x 3 Rounds
200 meters @ (.12 miles)
30 Air Squats
1 minute plank
10 burpee pull up *any order but this must be done last
Rest 1’
Friday
Metcon
Mobility
Hip Flexion Standing
Test 120 degrees standing active hip flexion
3’ cardio
Shin to wall or KB Smashing psoas x 1’ per side
Re-test
*Revisit
Since we don’t have inclines to tread anymore do the following:
Rd 1- 1 HR Push in the 30” rest
Rd 2- 2 HR Push
Rd 3- 3 HR Push
Rd 4- 4 HR Push
Use the 1st round #’s and try and match those each round for Cal and Reps
Thursday November 17, 2016
Warm Up
On way in grab a heavy KB to swing 20 times
Tread:
2’ slow
30” at each incline 4,6,8,10% 10” rest b/w teaching on and off
Floor: (6 minute to do this)
2 sets
Squat and Hollow hold ~15” each
KB Swing heavy for 20 do 10 reps
KB Front Squat 10 reps (same load)
Kipping Push Up
BF Sit Up
quickly explain the workout and 30” transitions from tread to floor, check moving belt and adjust speed.
Round 1 (10’)
P1
30” Sprint 10% incline : 30” rest x 5
*Add extra 30” rest on the last round
P2
1’ KB Swing Max Rep
1’ Rest
1’ KB Squat
1’ Rest
1’ to get 20 sit ups
30” rest
Round 2 (10’)
30” Sprint 8% incline : 30” rest x 5
*Add extra 30” rest on the last round
P2
1’ KB Swing Max Rep
1’ Rest
1’ KB Squat
1’ Rest
1’ to get 20 sit ups
30” rest
Round 3 (10’)
30” Sprint 6% incline : 30” rest x 5
*Add extra 30” rest on the last round
P2
1’ KB Swing Max Rep
1’ 20 Sit Ups
1’ KB Squat
1’ 20 Push Up
30” Rest
Round 4 (10’)
30” Sprint 4% incline : 30” rest x 5
*Add extra 30” rest on the last round
P2
1’ KB Swing Max Rep
1’ Rest
1’ KB Squat
1’ Rest
1’ to get 20 sit ups
30” rest
Saturday
Saturday
Partner
*really the only partner aspect is the fact that you are scoring this together
Warm Up
2’ Slow
3 Rounds
5 Squat hold bottom for 5” (use as a diagnostic- look in the mirror...the bottom tells you a lot, good diagnostic tool)
5 Push Up hold the top with rigid elbow position (this is the same as the rowing archetype and will help with early pulling to make this connection)
(Practice and Prep for all movements in workout)
W/ a Partner add total numbers together and work at the same time on different couplets
4’ As Many Rounds As Possible
Row 15/12 Cal
Wall Ball 20
Rest 2’
4’ As Many Rounds As Possible
A Bike 15/12 Calorie
Push Up 20
Rest 2’
4’ As Many Rounds As Possible
Double Under 30
Sit up 20
Rest 2’
4’ As Many Rounds As Possible
Run 400 meters
10 burpees
Rest 2’
Repeat all couplets for 2’ AMRAPs w/ 1’ rest B/W