Week of 11/4/24
Fit Group 11/4-11/10/24
2’ cardio slow to fast
8:00 AMRAP
20 seconds Lateral Band Walk + 20 second Monster Band Walk
:15 Dead Hang + 5 Slow Scap Pull-Up
5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
3-5 Broad Jumps or 10 Jumping Air Squats
Every 2’ for 12’
3 x (1 pause Back Squat 3” + 4 back squat) Moderate load
2 x (1 pause Back Squat 3” + 4 back squat) Moderate load
W/ A Partner if you wish or solo, but more interesting w/a partner
P1- Row only 1K
P2- 50 Empty BB Thrusters & 30 pull ups (max band load = 10 pull ups at a time)
*must wait for partner to finish before switching
*holding plank until the switch
Finisher
2’ Cardio slow to fast
Spiderman push up hip opener x 10
Supine leg swing toe to hand x 10
Every 15” x 2 Rounds
Squat Max Rep
Dead hang
Lunge max Rep
Dead hang
Every 15” x 2 Rounds
Squat Jump Max Rep
Dead hang
Lunge Jump max Rep
Dead hang
Every 30” x 2 Rounds
Push Press w/ top hold 2” x 1 + Push Press no hold x 5
Rest 1-2’
Every 30” x 2 Rounds
(load increase) Push Press w/ top hold 2” x 1 + Push Press no hold x 5
Rest 1-2’
Every 30” x 2 Rounds
(Load increase)Push Press w/ top hold 2” x 1 + Push Press no hold x 5
Rest 1-2’
For Time: 8’ Cap
10-8-6-4-2 x Reps
Hang Squat Clean
HR Push up
Push Press
Pull Up
Finsher:
Groups of 3
10” Bike
50” Rest
Go til you hit 90 Cal
Warm Up
3 Rounds
X Calories +3 each round *should be moderate, fast, aggressive!
5 inch worm push up + 3 Each round
5/side cossack squat + 3/side each round
5 Rounds
EMOM
DB Chest Press (see if you can set this up in groups to do it on benches)
Burpee 5 + 3 per round
KB Front Squat x 20
Cardio fastest Calories from warm up X
Rest
3 Rounds 6 Min Cap
30 KB Swings
Lowest # of Cal from warm up
Finisher:
Progressive Warm-Up and Primer
20 seconds on / 10 second Transition
- Cardio of Choice
- Deep Lunge Mountain Climbers
- Dead-Hang
- Alternating V-Ups
- Alternating Box Step-Ups
--
2:00 *Talk through next movements
--
20 seconds on / 10 second Transition
- Cardio of Choice
- Burpees
- Kipping Knees to Chest
- Jump Rope Practice
- Step-Down Box Jump
--
2:00 *Talk through next movements
--
20 seconds on / 10 second Transition
- Abike
- Line Facing Burpees
- Double Unders
- Toe to Bar
- Box Jump Overs
Strength (dedicated time!!)
Deadlift as follows: ~15-20’
Set 1 x 5-10 Light
Set 2 x 5-10 Moderate
Set 3 x 5-10 Moderate but add load
Set 4 x 5-10 Heavy
Set 5 x 5-10 Heavy but add load
Then;
7 sets of 5-10 Resting 30”-90” b/w
Part A
2x Rounds:
4 rounds, each round for time, of:
12/9 Echo Bike Calories
9 Line Facing Burpees
Rest 1’
Part B
2x Rounds:
4 rounds, each round for time, of:
48 Double Unders (x 3 singles)
12 Toes-to-bars
Rest 1’
Part C
4x Rounds:
4 rounds, each round for time, of:
12/9 Row
9 Box Jump Overs, 24/20 in