Fit Group 3/3/25
*Fit Group 3/3-3/9/25
*042924
Monday
Strength
Warm Up 8’
2 Rounds
Warm-Up
Cardio 1’ slow
Cardio 1’ double your slow Cal
Shin to wall 30”/s
Bar Hang 30”
3 sets 4’
Handstand or pike x 3
Sit up x 3
Squat jump x 5
practice and do 5 reps per side w/ a moderate load:
Single Arm/DB Snatch
3 Sets 6’ (make this about seeing how you feel and find a heavy load for 5 reps. Just test it out, you don’t have to use the load you finish with)
Single Arm Push Press x 5 Get to very Heavy
Back Rack out of Rack Forward Lunge Stepx 5 per side building to heavy for 10 per side
5 Rounds 20’ all out working sets 3’:1’ Rest **If you get done before the 3’ mark add to reps to snatch and push press or go up in load
Back Rack Lunge x 10/s alternating
*Snatch DB x 5/s
Push Press DB x 5/s
*Snatch x 5/s
12’ Conditioning
4 Rounds Track total Cal
P1- 20” Max Effort
20” Transition
P2- 20” Plank
Rest 2’
4 Rounds Hit half cal or more
P1 10” Max Effort
20” Transition
P2 10” Max Effort
Tuesday,
Conditioning 8’
Get a pretty tight handle on controlling the group from the beginning so you can get the pace set the way you want it.
60” of row, bike, or run
60” spiderman Lunges HIp opener
60” of row, bike, or run
60” Inch Worm
60” of row bike, or run
*just get a feel for each
2 sets 4’
Band Dynamic Hamstring Supine Stretch x 30”/s
Jump Rope 30”
Strength 15’
KB 1 and ¼ Goblet Squats x 5 into 10 Goblet Squats
Hamstring med ball rolling x 10/s
Holding the bottom of Dip- DB Overhead Press x 5 into Push Press x 10
BB Landmine Teaser x 5 per side
Conditioning 20’
2 rounds (second round suprise)
90” Max Distance Run Bike or Row
Rest 90”
90” Max Distance Run bike or Row
Rest 90”
45” Max double under
45” Max Toes To Bar (could be single leg alt)
Rest 90”
*on the second round buy in is 5 burpees. Go over the time if you don’t make it
*If you don’t make your first effort then no burpee buy in on the second effort
Wednesday
Warm-up 4’ slow to moderate
*this should still feel like a warm-up
2’ cardio
Take this right into:
(show the movements and go right into this to keep the session moving and then coach while they are moving)
AMRAP 2’
Med ball front squat x 10 & burpee x 5
Rest and get everyone into a hip opener for about 30” per side on your clock
(again, demo this and give a few key points, but coach while they are moving)
AMRAP 2’
Med ball Squat Clean x 5 & burpee Box Jumps x 5
Rest and get everyone w/ a band hamstring stretch or shin to the wall for about 30” per side on your clock
Load KB Heavy for 30
Load Front Squat for 20-25 Reps
then;
100 Thruster
Every time you break
5 Burpee Box Jumps
10 KB Swing
Every 4’ add 5 Burpee Box Jumps and 5 KB Swings
Strength Auxilary:
5 rounds or whatever time remains:
Partner sling shot sit ups x 20
Partner russian twist toss x 5-10
Partner plank rolls x 20
Thursday
Mobility 6’
30” of each per side
I.T. bands
Lacrosse ball internal rotation posterior shoulder
KB quad smash
5 push up
10 lunge
10-20” of dead hang on bar
Warm Up 5’
1-2 Rounds
30”::10”
10 No Push Up burpee
8 burpee
10 KB deadlift
10 KB deadlift High Pull
3-4 Rounds 15-20’ *all mobility b/w sets is optional
DB Chest Fly x 15 / Narrow Push Tempo 15” Max Rep
BB Bent Row x 15 / DB Narrow Tempo Chest Press Max Rep x 30”
DB Hammer Curl in wall sit x 15-20 / Tri Dip feet elevated Tempo Max Rep 15”
R. Row narrow feet and no pivot x 30” max rep / Tri Band Pull Down x 30” tempo Max Rep
4 Rounds For Max Cal (based on 1st round effort come up with a total number to chase for Cals)
3’ Cap to complete work
10 HR Push Up
10 No Push Up Burpee
10 Burpee
10 Deadlift
10 Deadlift High Pull
10 Clean
In Remaining Time Max Calories
2’ Break
Friday
Teams of 6
Warm Up 8’
30”:30” Cardio x 4
Shin to wall 30” per side
Foam Rolling I.T. band 30” per side
P1 and P2
12’ Time Cap
Leg 1: -Assault Bike only-
30” sprint: 30” rest (until round 3)
Round 3 rest turns to 2 burpees
Round 5 = 3 burpees
Round 7= 4 burpees
So on, until 12’ Cap or:
2 men = 200 Cal
2 women = 160 Cal
Mixed = 180 Cal
(anchor can finish leftover)
P3 and P4
Leg 2:
12’ Time Cap
Working EMOM
P1- Chest press BB Max Rep (1st-time effort has to be below 25. 3 Rep penalty for every rep above 25 on 1st attempt….this is a secret)
P2- 20 Loaded Leg lowering
At the top of each minute switch
Go until you combine to 200 Reps of Chest Press
In whatever time you have remaining close out 100KB Swings as follows:
P1- 30” Max Rep KB Swings
P2- Rest
Closeout 80 KB swings combined
(anchor can finish anything leftover)
P5 and P6
Leg 3:
12’ Time Cap (if going solo- ~45” for 15 box jumps: 45” for max rep DB Complex)
P1- Box Jump x 15
P2- Max Rep DB complex
DB Push Up
R. Row
Clean
Press
Front Rack Lunge
Stop when you hit 40 combined Reps or 12’ Cap (anchor can finish leftover)
Saturday
3 Sets
Slow 5 Cal Row
5 good mornings w/ PVC
6 overhead Lunge step w/PVC
3 Sets
Faster 5 Cal Row
5 RDL w/KB
6 Overhead Lunge w/ empty BB
This is the bridge b/w warm up and workout (not tough but fully warmed up after)
EMOM 6’
KB Russian KB Swing x 10 (go heavy) & Burpee x 3
Foam Roller T-spine 1’
LX Ball Glute 30” pre side
Go through 2 x
2’ Max Rep
Buy in
Round 1
20/15 Cal/ Run
Then in time remaining:
Max Reps KBSDLHP
Rest 2’
Buy in
Round 2
20/15 Cal Row
Then in time remaining:
Max Rep Burpee
Rest 2’
Round 3
Buy in
Round 2
20/15 Cal Bike
Then in time remaining:
Max Rep Wallball