Week of 12/22/24
Fit Group 12/23-12/29/24
Warm Up https://www.youtube.com/live/QsBYvhoylYc?si=res0g6i6Gv74e0ff
Strength
Work Every 2’ for 5-7 Rounds
Back Squat x 10
DB Push Press x 10
5 Rounds
Work Every 2’ Alternating
2’ to complete:
5,6,7,8,9x (Hang Clean & 1/s Front Rack Lunge (+1 of each per round))
2’ to complete:
DB OVHD waiters walk down/back Right / Down/Back Left
Tuesday
Warm Up
Get them to 90% of max effort on cardio and record Cal
Strength
Work Every 2’ for 5-7 Rounds
Deadlift 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
Wednesday X- Mas
Warm Up
Strength
5-7 rounds work every 2’
10 Front Squat
10 total R. Row
Training:
Max Calories (80+/100+ Calories)
30”:30” x 10
Rest 2’
Toes To Bar x Max Rep
30”:30” x 5
Rest 2’
Max Calories (should be able to hit ½ from above)
30”:30” x 5
Friday https://www.youtube.com/live/6_M0epWCK2Q?si=cdA8GWr3bVaUQkXv
This is a tradition!! See video
Warm Up
7 minutes
Set heavy set of DB’s to lunge step out and back (18 steps in each direction)
40’ Cap
3 Rounds
Out/Back Lunge Step
20 Push Ups
3 Rounds
Out/Back Lunge Step
15 Burpee
3 Rounds
Out/Back Lunge Step
10 Cal
3 Rounds
Out/Back Lunge Step
5 Wall Walks
Warm Up
400 meter pick up
3 Sets
5 push up
5 sit up
2 sets
10 KB
10 loaded lunge
1 Set
10 KB SDLHP
5 Burpee
For Time W/ A Partner
400 meters each
(*Both partners must complete all 3 rounds of the couplet before moving to the next)
40-35-30 x Reps
Push Up & Sit Up
35-30-25 x Reps
KB Swing & KB Loaded Lunge
30-25-20 x Reps
KB SDLHP & Burpee
400 meter each
*Finisher- Coaches choice core work