Week of 1/13/25
Fit Group 1/13-1/18/25
Warm Up
Get them to 90% of max effort on cardio and record Cal
Strength
Work Every 2’ for 5-7 Rounds
Front Squat x 10
DB Floor Chest Press x 10
Conditioning
7-9 Efforts
1’ Work @ a true 90% of max (set this up in the warm up)
2’ Rest
When your done, your done
Warm Up
5 Rounds 24’
2’ to complete
10 DB Chest Press
10 Strict Push up
10 DB Chest Press
3’ to complete
10 Double KB DL
10/s single KB Step Up
10 Double KB DL
1’ Rest
Groups of 3 18’
3 Rounds
P1- 20” A Bike: 40” Rest x 2
P2- 2’ to complete
20 Box Jump & 10 Burpee
P3- 2’ to complete
20 Loaded Leg Lowering & 10 Loaded sit up
Wednesday
Warm Up
1 mile finish by the 8’30” Mark @ 9’ Mark Start:
Work 1’ Rest 20”
Leg crank
KB S American x 30
Leg Crank
KB SDLHP x 30
Leg Crank
Burpee
Leg Crank
KB Goblet Squat x 20
Leg Crank
KB Lunge Step x 20
Leg Crank
Rest the 20” and go right into:
.50 mile @ the 4’15” Mark @ the 5’ Mark start:
EMOM (no rest b/w)
KB Lunge Step x 20
KB Goblet Squat x 20
Burpee x 20
KB SDLHP x 30
KB S American x 30
Give 1 extra minute to finish up
Warm Up: 6’
x2-3
Banded Goodmorning w/ Posterior distraction x 10
Spiderman Lunge x 10
Then; 3-5’
Load BB for moderate DL for 5 Reps
6’ AMRAP Dynamic Warm Up
10 Cal
3 Inch worm push up
5 DL
6 hip opener push up with external hip rotation
Then; 3-5’
Load DB Hang Clean Very Heavy for 5 Reps
Strength
7 Rounds 16’
*get through a round every 2’-2’30”
5 Heavy DL
5 Heavy DB Hang Clean
Training 12’
For Max Rep Burpee Bar Over
Every 2’ for 5 rounds
10 Cal
10 Back Rack Lunge
5 HSPU
1’ Rest
Make a leaderboard w/ 3 options:
1- HSPU
2- Decline Push Up
3- Push Up
Friday
Workout Brief:
Warm Up 6’
2 Rounds
Banded front x 10
Seated hip Internal rotation x 10/s
Inch Worm x 5
Dynamic Warm Up 6’
X4 rounds
30” Jump Rope Sprint Drill for Turn over speed
15” rest
30” bike/run/row steady
15” rest
30” (2 Archer Push Up & 2 Archer pull up) x 2
Strength Training
X4 ~ 10’
5-10/s High Alternating strict press
10/s static split squat
10-15 empty BB snatch grip high pull
X4~ 10’
20 BB Hip Thrusts
5-10 Wheel of Death
Conditioning
18’
2’ Max Cal Run
2’ to complete: 5 strict TTB - 20 Loaded Leg Lowering - 5 strict TTB
2’ Max Cal Row
2’ to complete: 5 strict TTB - 20 Loaded Leg Lowering - 5 strict TTB
2’ Max Cal Bike
2’ to complete: 5 strict TTB - 20 Loaded Leg Lowering - 5 strict TTB
2’ Max Cal Run
2’ to complete: 5 strict TTB - 20 Loaded Leg Lowering - 5 strict TTB
2’ Max Cal Row
Warm Up
Set 3’ Pace (make this aggressive) something you can do for 3’ but not 4’!
Strength-
10’ 3-5 Rounds
DB Overhead Push Press x 10
DB Defeciet Push Up x 10
KTE x 10
Heavy KB Drag x 10/s
Training 32’
2’ run (same pace as warm up)
1’ Rest
1’ Max Rep KB Swing
1’ Rest
2’15” Run
1’ Rest
1’ Max Goblet Squat
1’ Rest
2’30” run
1’ rest
1’ Max Rep KB Swing
1’ rest
2’45” run
1’ rest
1’ Max Rep Burpee
1’ rest
3’ run
2’ rest
1’ Max Rep KB Swing
1’ Run
1’ Max Goblet Squat
1’ Run
1’ Max Rep Burpee