Week of 4/22/24
Strength 2’
Warm Up - make this feel social
2’ of each
Bike w/ bikes facing each other
Row w/ rowers facing each other
Run w/ Treads facing each other
1 set 4’
Lunge step w/ rotation x 8 per side
8 shoulder tap push ups
8 per side dynamic hamstring
3 Sets Dial this in! (talk about torque and position) 4’
Air squat toes turned out x 5
Air squat toes forward x 5
Push up finger tips out x 3
Push up finger tips forward x 3
Make the session all about this!! 36’
6 minutes build to something heavy for 5-15 reps
Back Squat
Practice and Prep:
Single Arm DB Overhead Push Press x 5-15 per side
then;
W/ a partner
10 Efforts
Every 90” complete both act rest 1’ (active Rest = 10 Cal/8 Cal bike or row)
A-P1 complete - Back Squat x 5-15
B-P2 complete - Push Press DB single Arm x 5-15
Conditioning
Warm Up 4’
W/ a partner Row side by side or run side by side
30” moderate: 30” slow x 4 each
Foam roller x 5 passes over the I.T. Bands =4’
30” per side shin to wall
Digging in just a bit now:
4-5 Rounds 14’
DB Chest Press x 15 + 5 push ups
DB Goblet RFE x 10/s + 10 single leg sprinter jumps
Kicking and foam rolling quads x 5 per side 4’
30” per side hamstring PNF
Make this a big deal!! (teams for Max Calories) 14’
Get in teams of 3
30”: 60” x 12
*additional rest 2’ every 4 efforts….this gives coach enough time to add up scores and make trades
FitClassic
Warm Up 10’
3’ run or row
15” transition
90” - spiderman lunge hip opener
15” transition
90”- Thread needle w/ T-spine rotation
15” transition
90”- KB Adductor stretch in tall kneeling
Not the workout 7’30
Every 30” 5 Rounds Alt (this should be manageable but work)
Double KB Swing x 10
Burpee x 5
Rest
3’
Foam Rolling I.T Band 90”
LX ball Glut 90”
Workout A: 15’
EMOM Alt. 15’
Thruster x 10 BB (BB Heavy for 15)
Row x 20/15
Pull up x 15
Rest 2’
Workout B: 8’
8 Rounds every 30” work: 30” rest
Heavy Farmers Carry out & Back
*heaviest load you have ever done
Thursday 4/25/24
Strength and Mobility
You can alternate groups on the floor work here so everyone gets a chance to wrap.
Warm Up
2’ of each
2 Rounds
Single leg anterior reach x 5/s
Toe tap push up x 3/side
Hollow rock x 5 or hold x 20”
Training:
3-5 Rounds
Landmine
BB Landmine snatch x 10/s
BB Landmine Tall Kneeling Obliques x 10/s
Mobility
Banded 90/90 Hip Openers 2’
Med Ball
Partner toss sit-up slingshot style x 1’
Cardio
90” Run
90” Bike or Row
Mobility
Posterior Banded Lunge x 10/s
Fit Classic
*this will look a bit like chaos but they will be social and it will feel a bit light
5 Rounds (rest b/w each set and after each round pass on a foam roller for 30” total)
KB SDLHP x 7
2 for 1 wall ball x 5
10” A Bike effort
Then;
Front Squat with a somewhat serious load, but not too serious (no racks)
5 x 5
*work with a partner if needed and rest about 30” each time you work
Then;
Shin to wall 30” per side
Front rack mobilization w/ band
Load for a squat clean Heavy for 5 in a row unbroken. (start by using the load you have on your bar.
The workout: Total Time Cap 28’
Go until you miss a set
Every 2 minutes complete the following and rest 2’
Squat clean x 5
Bar over burpee x 3 (going up by 1 rep every 2 minutes)
200 meters Running
*once you can no longer complete the work in the 2 minutes you may either;
Rest the next 2 minutes or go onto the next phase right away, but it has to be on the 2-minute mark (so you can’t rest 1’ and then start, everyone stays together for timing)
Then;
Every 2’ complete
10 TTB
20 KB swings
10 A Bike Calories
4 burpess (going up by 1 each round)
Then;
Every 2’ complete
15/13 Cal row
10 Push Up
5 burees (add 1 each round)
Saturday 4/27/24
Warm Up
3’ run or row
3 Sets 20” : 5-10 Reps
Hollow Hold to hollow rock
High Plank to sprawl
Squat hold to squat jump.
Coaches choice mobility
W/ a Partner
P1: work on the 20 reps
P2: work on the 16 reps
Then Switch (the Box Jumps are done together, ideally sharing a box)
Switch
5 Rounds For Time
20 KB Swing
16 Burpee
20/15 Calories Row
16 Pull Up
20 Push Up Hand Release
16 Box Jump