Week of 10/8/24
Warm Up
18’ Go until you hit failure on one of the activities
10/side DB loaded RFE Lunge
15 BB Floor press
*you can add load or just go for it, but you will need to get one set of failure inside the 15 minutes
**this should take 5 rounds and failure towards round 4 or 5
2’ Work: 1’ Rest
10 DB Burpees
10 Pull Ups
10/12 Calories
Rnd 1 pure rest
Rnd 2 5 Push Up
Rnd 3 4 Push Up 10 Lateral Jump over bar
Rnd 4 3 Push up 9 Lateral Jump Over Bar 5 sprawl
Rnd 5 2 push up 8 Lateral Jump Over Bar 4 sprawl SCORE = Max Rep No DB Burpee
Warm Up
4-5 Rounds 15-18’ work
RFE Lunge DB Loaded x 10/side
Strict TTB x 5
Partner toss sit up 30” each max rep (P1- standing thrower, P2- sit up catch and sling back)
W/ A Partner, pick 2 pieces of Cardio Equipment.
Use the warm-up to determine a secondary piece of equipment and set a recovery pace on that piece of equipment. A live measurable (watts, mph…..)
Single leg DB Loaded Glute lift x 5/side w/ 30” pause in top (on floor or bench, take DB’s and hold on hips)
set up as a race using 3 different clocks.
Clock 1 = 1’ clock
Clock 2 = 40” clock
Clock 3 = 20”clock
*during the 2’ move your cardio equipment so you can see the clock you are working on.
Rotate through until you hit 100 Cal combined
1’ Work Max Calories on Equipment A
10” buffer
1’ complete 5 pull up, 10 push up, 15 Sqaut (add 1 rep to the push up and pull up each round)
10” buffer
1’ Use Equipment B to stay at or above recovery pace
10” buffer
Rest 2’
Rotate through until you hit 80 Cal combined
40”Work Max Calories on Equipment A
10” buffer
40” Floor chest Press x 10 + 2 each round
10” buffer
40” Use Equipment B to stay at or above the recovery pace
10” buffer
Rest 2’
Rotate through until you hit 60 Cal combined
20” Work Max Calories on Equipment A
10” buffer
20” KB A. Swing x 5 +2 each round
10” buffer
20” Use Equipment B to stay at or above the recovery pace
10” buffer
Warm Up
Strength
8 Rounds ~20’
Each round 15” less of rest (rnd.1 = 60/ rnd. 2= 45” / rnd 3 = 30” / rnd. 4= 15” / rnd5,6,7,8 = 0”
1’
5 Front Squat Moderate for 10
5 Push Press same load
5 split squat static per side (back rack or front rack same load)
60” Rest
1’
10 Strict DB Push Up & 10 DB Heavy Hang Clean
Conditioning
Cardio ladder
Work 1’ rest 1’
Need a little wiggle room today 6-8-10-12-14 x Cal stay at top and go back down
Normal 12-14-16-18-20 X Cal then 20 again and back down
Better 14-16-18-20 - 22 x Cal “”
Best 16-18-20-22-24 x Cal “”
Warm Up
Set BB Chest Press Heavy 10-15
Set DB or KB Step up Lunge Heavy 5 reps
5 rounds ~20’
1’ timer:
30” to complete Max Rep Chest Press (you must work up to the 30” mark)
30” to complete Max Rep Tempo Push Up on Toes (no bent knee) just modify depth
1’ timer:
5 per side heavy loaded step up to reverse lunge
90” Rest
Then;
4-5 Rounds 20’
30” 5 Plate loaded Burpees w/ overhead press
30” 10 unloaded burpees
30” Rest
30” 30 Air Squats
30” 15 Box Jumps
30” Rest
2’ 400 Meters
(earn your rest by getting the 400 m done early)
Friday https://www.youtube.com/live/Oj2bJhnPrjs?si=EcYwwyUoHDSI0tJ_
10” Buffer
1’ hit 10 Cal or something slow to moderate
1’ 3 laps running
1’ 10 lunge & 10 HR Push up
1’ Mobility
1’ hit 12 Cal or +2
1’ 4 laps running
1’ 10 lunge & 10 HR Push up
1’ Mobility
1’ hit 14 Cal or +2
1’ 5 laps running
1’ 10 Loaded DB Lunge & 10 DB Push Press
1’ Mobility
3 Rounds
1’ hit 16 Cal or +2 = X
1’ 5 laps running
1’ 10 Loaded DB Lunge & 10 DB Push Press
3 Rounds
1’ hit 16 or X
1’ Max Rep (DB PUsh Up, DB R. Row, DB Clean, DB PUsh Press x 2)
1’ rest
*Goal it to hit 15+ on the complex
3 Rounds
1’ 5 Laps running
1’ 5 DB Split Lunge Thruster per side & 5 DB Step Up
1’ rest
3 Rounds
1’ hit 16 or X
1’ Max Rep 5 Burpee Box Jump & 5 Burpee Pull Up
1’ rest