Week of 11/11/24
Fit group 11/11-11/17/24
Monday
Warm Up
2’ Cardio
3 Rounds
KB Swing OVHD x 10 (increasing load each round
1 Arm KB OVHD Push Press KB x 5 per side
Goblet Lunge x 5 per side
Shin to wall rnd 1 30” per side
Quad foam rolling rnd 2 30” per side
KB quad smash rnd 3 30” per side
Strength
Back Squat
Build as follows-
Set 1 light
Set 2 moderate
Set 3 heavy
Set 3 heavier
7 x 10 Resting 30-60” b/w sets
Training
4 Rounds ~20
20 KB A Swing
200 meters
Traveling overhead KB lunge 12/right side + 12/left side (holding KB Overhead)
200 meters
Rest 1’
Warm Up
6’ AmRAP
30” Cal (try and get through 3 efforts and record your last and fastest effort)
Inch worm push up 5
Deep Lunge Climbers 5/s
Dead Hang 20”
Strength ~20
16’ to get 4 Rounds
DB Chest Press x 20 (share benches if possible)
Overhead DB Fly x 15
Single Leg KB RDL x 10/s
Loaded KB Leg Lowering x 20
Training ~20
4 Rounds
Based on the norms from various resources:
DB Farmers carry (you should be able to hold ½ your body weight in each hand for 60”)
So…….
1’ Work: 30” Rest x 4 Rounds
DB Farmers Carry
Calories (highest #x2 from warm up)
Burpees (highest number of total burpees goals on leader board)
Wednesday
Warm Up
6’ 3 Rounds
30” Row
(5” dead hand +1 pull up) x 2
Cossack squat x 10
Deep Lunge Climber x 10
90” per round
Rnd 1 timer strict 30” work back squat: 30” x 5 loaded push up: 30” rest
Back Squat 30” steady pace for reps (load = heavy for 15)
Rnd 2-10 - 90” to get work done
Back squat +1 rep per round: 5 loaded push up: rest remainder
*once you run out of time for the push up drop it
**once you run out of time for the back squat start to go back down
W/ A Partner
Alternating Rounds x 4 total
A.
P1- 90” to complete
20 A. KB Swings
5 SDLHP
P2- 90” to complete
10 Cal
B.
P1- 90” to complete
15 SDLHP
10 A. KB Swings
P2- 90” to complete
10 Cal
2 Sets ~14’
:30 second Bootstrap Squats
:30 second Inchworm Push-Ups
5/s Supine cross over
:30 second Alternating Cossack Squats
:30 Second Glute Bridge Hold
-3 Tall Power Cleans
3 Front Squats 3:0:1 tempo
15” push up hold 1” off ground
3 Tall Squat Cleans
3 Front Squats 2:0:1 Tempo
15” push up deline hold 1” off ground
3 Hang Squat Cleans
3 Front Squats
1 Wall Walk
Strength ~14’
Front Squat
3 sets of 5 moderate load
3 sets of 5 heavy load *
3 sets of 5 heaviest load
Training shoot for 12’ but 14’ is good
400 meters
10 Front Squats (*use the middle set load from above)
5 wall walks or 8 decline out back walking decline push up
15 Front Squats
5 wall walks or 8 decline out back walking decline push up
20 Front Squats
5 wall walks or 8 decline out back walking decline push up
400 meters
Friday https://www.youtube.com/live/yNJqYNhHi1I?si=0vzJDMufV3I1rFRW
Warm Up
3’ Cardio
8’ AMRAP
5/side BW RDL
5 Scap Push Up
5 Scap Pull Up
5/side supine leg cross over
30” Calories (faster each round)
Use double Cal from fastest warm up round = X
Min 1 Hit X Cal
Min 2 Rest
Min 3 Hit X Cal
Min 4 Rest
Min 5-9 Complete:
50 HR Strict Push Up & 50 Pull Up
Min 10 Rest
Min 11 Hit X Cal
Min 12 Rest
Min 13 Hit X Cal
Min 14 Rest
Min 15 Leg Crank
Min 16 Rest
Min 17 Leg Crank
Min 18 Rest
Min 19 Leg Crank
Min 20 Rest
Min 21 Leg Crank
Min 22 Rest
Min 23 Rest
Min 24 Rest
Min 25 Hit X Cal
Min 26 Rest
Min 27 Hit X Cal
Min 28 Rest
Min 29 30 Teasers
Min 30 20 sit up
Min 31 10 TTB
Min 32 Rest
Min 33 Hit X Cal