Week of 1/20/25
Monday
Workout Brief:
Warm Up 10’
20-meter lunge
20-meter run
20-meter lunge overhead
20-meter run
20-meter lunge rotation
20-meter run
20-meter backward lunge
20-meter run
Specific Warm-Up EMOM Alternating Minutes 1-2 Rounds (6’)
1’ to complete
5-10 double KB Deadlift
5 KB Deficit Push Up (last rep sprawl feet together heal on floor)
(off the floor) 5 No push up burpee (landing feet wide to narrow w/ heal on floor ending feet together)
10 lateral bar jumps
Then;
1’ to complete
5-10 BB Deadlift (adding load each round until heavy 5-10)
Strength 20-25’
Working about every 4-5’
5 Rounds
BB Deadlift 5-10
Deficit push up on Double KB x 10-15 or until you break at the spine
Pull Up strict x 5
Double DB static Split Squat x 10-15/side (should be partial grip strength, probably heavy enough that you can’t hold for both right and left side reps)
Conditioning 9’
Teams of 3 A Bike
10” buffer
P1- 30”
P2- Rest
P3- Plank
Rest after round 1 and calculate total team score. Take x 3. That is your goal to finish.
Warm Up: 12’
3’ Cardio
Bradford Press (over and back = 1) x 6
Bottom of squat band supported external rotation 12/side
Bradford Press x 6
Bottom of squat plate hold external rotation 12/side
Dynamic Warm Up:6’
6’ AMRAP
5 Cal
5 BB Thruster
Strength: 20-25’
5 Rounds
10/s Heavy DB Loaded Step Up
5-7~ heavy Thruster (rack is ok if needed)
10/S KB Single Overhead KB Push Press
Training: 10’
10 minutes Cap on 6 Rounds
10/8 Calories
10 DB Hang Clean
10 DB Push Up
Wednesday
Brief:
Warm Up: 8’
X2
Prone lying rotation Opposite foot to hand x 10
Thread the needle w/ T-Spine x 10
Oblique and shoulder stability 20-30” per side
Dynamic Warm Up: 6’
4-minute AMRAP
1/side KB Turkish Get Up
1 Jumping Pull Up
5 Strokes Rowing
Prep KB Swing 4’- Has to be something that you can’t get to 40 overhead
*if not swinging overhead than add 10 reps each set
Gold Finish w/ Heavy KB = 24’
Silver Finish w/ heavy KB = 26’
Bronze Finish w/ Heavy KB = 28’
Cap 30’
*The KB can only ever rest in a true goblet position or do 2 pull up
50 KB Swing Overhead -//// 50 Burpee - Every 10 do 2 pull up +2
40 KB Front Squat - /////40 No Push-Up Burpee - Every 10 do 2 pull up +2
30 KB SDLHP- /////30 Hand Release Push Up - Every 10 do 2 pull up +2
20/S KB Static Lunge - /////20 Burpee - Every 10 do 2 pull up +2
10 KB Squat Clean- /////10 No Push-Up Burpee - Do 2 pull up
Finishing Options
A:
Cardio:
10 Stroke Pull Max Cal : 20” Rest X go until you close out 50 Cal
Or
B:
Arm Pump:
3-4 rounds
Hammer Curl x 15
Tri dip feet Elevated x 15
Thursday
Deinstitutionalize Warm Up 12’
*I want this to feel different and get people doing something different!
1’ bike
1’’ shuttle run (or indoor if weather not permitting)
1’ row
1’ forward backward shuttle run
1’ tread
1’ pick up shuttle
Training 30’
3 Rounds
Side Plank 30” per side
Quadruped Banded Reach through T-spine 5-10/side
monkey bars out/back one segment x 3 or R. Row x 10/s
2’ Cardio on Equipment A
3 Rounds
Wall Ball as follows: Strict Press x 10; 1 brick higher push press x 10; full squat 1 brick higher x 10
Seesaw Plank x 10-20
Banded 90/90 1’ or so per side
2’ Cardio on Equipment B
Mobility
Pick one:
2’ per side
Foam Roller I.T. band
Shoulder BB smash
Hamstring PNF
Friday
Brief
Warm Up 4’
1 rounds
6 band pass-throughs
6 band pass-throughs w/ split squat
6 band pass-throughs in bottom of squat
6 Calories
Pre-Training strength ’5
5’ AMRAP
Push Press x 10
Loaded Hip Lift x 5/s
Teaser to Press x 10
Training 40’
In groups of 3
Work every minute on the minute until you hit 30 laps of the lunge 40 Cap
Rounds 1-4
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 20 Wall Ball
P-4 10 Calories Bike
Rounds 5-8
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 12 box jump
P-4 10 Calories Row
Rounds 9-12
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 10 Burpee
P-4 10 Calories Run
Rounds 13-?
P-1 Max Rep Walking lunges DB Load (heavy for 1 length)
P-3 1’ Wall Sit
P-4 1’ plank
Saturday
Brief-
This will be dependent on your team's ability to not only cover distance, but get work done on time so you don’t miss time scoring, and as the floor work builds, dynamic endurance plays a factore.
Warm Up:
1’ Cardio
1’ Push up 5/s Hip opener
1’ Samson Stretch
1’ Cardio
1’ Deconstructed Burpee
1’ Inch Worm Push Up
1’ Cardio
1’ Squats 9 & Burpee 5
1’ Foam rolling
Rules:
You must finish all work on the floor before you transition
A bike is 2.5 miles : 1 mile tread & 1600 meters row
No Transition- This forces the P2 to get work done on time
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee
P3- Rest
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee + 7 Push Up
P3- Rest
X 5
P1- 1’ Max Distance
P2- complete 5 Burpee + 7 Push Up + 9 Squat
P3- Rest