Fit Training 4/29-5/5/24
Fit Training 4/29-5/5/24
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)
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, 4/30/24
Conditioning
Get a pretty tight handle on controlling the group from the beginning so you can get the pace set the way you want it.
90” of row, bike, or run
30” transition
90” of row, bike, or run
30” transition
90” of row bike, or run
*just get a feel for each
2 sets
5 passes I.T. Band foam rolling
5 inch worm
10 jumps in place
2 rounds
2’ Max Distance Run Bike or Row
Rest 2’
2’ Max Distance Run bike or Row
Rest 2’
1’ Max double under
1’ 20 loaded leg lowering
Rest 2’
*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
Then;
1 round
1’ half distance
Rest 1’
1’ half distance
Rest 1’
30” jump rope
30” Leg lowering loaded x 10
*on the second round buy in is 2 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
Warm-up 4’ slow to moderate
*this should still feel like a warm-up
3 Sets
Squat x 10
Push up x 5
Long lunge Samson x 2 per side with brief hold
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 5’ complete:
5 Burpee Box Jumps
10 KB Swing
Every 5’ add 2 Burpee Box Jumps and 5 KB Swings
Strength Auxilary:
5 rounds or whatever time remains:
Box tri dips feet elevated x 15-20
Strict Pull Up variation x 5-10
BB Floor Wipers x 20
Thursday, 5/2/24
Mobility
5 passes I.T. bands and 5 passes Quads foam roller
Lacrosse ball internal rotation posterior shoulder
KB psoas/ quad
5 push up
10 lunge
10-20” of dead hang on bar
Warm Up
30::30
5 burpee: foam rolling lat right side
5 burpee: foam rolling lat left side
KB deadlift: LX ball lower back right side
KB deadlift: LB ball lower back left side
5 Rounds
DB Chest Fly x 15
DB Narrow Press Max Rep x 30” (same load)
DB Hammer Curl x 15
R. Row narrow feet and no pivot x 30” max rep
TTB x 10
Floor Wipers x 30” Max Rep
1’ Foam Rolling anywhere
DB Step up x 8 per side (db hang position)
DB Lunge x 10 per side (db front rack position)
Friday 5/3/24
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 100 KB swings combined
(anchor can finish anything leftover)
P5 and P6
Leg 3:
12’ Time Cap
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 5/4/24
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
6 Rounds
2’ Max Rep
Buy in
20 Cal/15 Cal Row 20/15 Cal Bke 30 Wallball
Max Reps
KBSDLHP x 20
Burpee x 5
Rest 2’