Week of 12/2/24
Monday
Warm Up
2’ cardio
4’
10/side band walk
10/side lateral band side step
5/s Deep Lunge climbers
20” bar hang +1 pull up or attempt
Set Cal @ 90% Max
Go for 1’ and record Cal
Strength
Every 90”
Back Squat Tempo 3 Sets (3:3:1) x 2 + 5 (moderate)
Rest and add load
Back Squat Tempo 4 Sets (3:3:1) x 2+ 5 (Heavy)
Training
Rnd 1
1’ to complete 20 A KB Swings Heavy
1’ to complete 10 Burpee
1’ to complete X Cal from warm up
1’ Rest
Rnd 2
1’ to complete 20 A KB Swings Heavy
1’ to complete 10 Burpee
30” Rest
1’ to complete X Cal from warm up
30” Rest
Rnd 3
1’ to complete 20 A KB Swings Heavy
1’ to complete 10 Burpee
1’ Rest
1’ to complete X Cal from warm up
Rnd 4
1’ to complete 20 A KB Swings Heavy
1’ to complete 10 Burpee
30” Rest
1’ to complete X Cal from warm up
30” Rest
Rnd 5
1’ to complete 20 A KB Swings Heavy
1’ to complete 10 Burpee
1’ Rest
1’ to complete X Cal from warm up
Warm Up
1’ Cardio slow
2 Rounds
1 leg RDL x 5/s
Quadruped T-spine x 5/s
Glute bridge 1 leg x 5/s
1’ Cardio moderate
2 rounds
Supine leg cross over 3/s
Banded lunge 6/s
Strength
4 rounds
Drop Sets
5 heavy floor BB Chest Press
20” DB half load max rep CP
10/s heavy DB front foot elevated split squat
20” half load front foot elevated split squat
Right side both….then; left side both
Training
10’ See how far down the ladder you can get
Buy in
800 meters
5 wall walk
1 leg crank
4 wall walk
1 leg crank
2’ Cardio
WarmUp
Then;
Strength ~20
4’ AMRAP
20 Tall Kneeling Overhead Press
20/s monster band walk
5 pull up strict
4’ AMRAP
10 ATY
20/s lateral band side step
5 chin up strict
DeadLift 10’ to build into and complete:
5 x 5-10 Heavy, Rest 60” or less b/w sets
Conditioning: 18’
18’ overall Cap
10”:50” rest Hit 50/40 Cal A Bike Only
Rest 2’
500 meter Row time trial Row Only NORMS
Rest 2’
Run 800 meters (run prefered, but row ok)
EMOM WArm Up 10’
Cardio
2 Rounds
Single leg RDL 7/s
Banded Lunge 7/s
Cardio
2 Rounds
Quadruped t-spine thread the needle 7/s
Squat t-spine 7/s
EMOM 2 Rounds
20 push up & 10 Box Jump
15 push up & 10 Box Jump
10 push up & 10 Box Jump
Right into;
EMOM 2 Rounds
30 Empty BB Push Press OVHD & 10 Empty BB Front Squat
20 Empty BB Push Press OVHD & 10 Empty BB Front Squat
10 Empty BB Push Press OVHD & 10 Empty BB Front Squat
Right into;
EMOM 2 Rounds
20 AKB Swing & 10 (5/s static) kB lunge steps
15 AKB Swing & 10 (5/s static) kB lunge steps
10 AKB Swing & 10 (5/s static) kB lunge steps
Right into;
EMOM 2 Rounds (2nd round consider 5 burpees)
15 DB Hang Clean & 10 Burpees
10 DB Hang Clean & 10 Burpees
5 DB Hang Clean & 10 Burpees
Partner Core Work
EMOM 1-2 rounds
Med ball toss partner sit ups
Low Plank
Leg lowering throw downs
(switch)
High plank
Rest
Friday https://www.youtube.com/watch?v=uDicni6IMps
Partner
Warm Up
High Plank Hold P1 (dig into high plank position- hollow, rigid quads, no lower back slope, ext rotation at shoulder)
10 Squats and 5 push ups P2
switch
Wall Sit (hip below knee, hands by side, heals on floor, head and shoulders on wall, ….)P1
5 good morning and 5 sit ups
Part 1
P1 – Must complete 50 BB Thruster 95/65 (can’t do more than 21)
P2- Must Hold a High Plank (each time a knee goes to the ground it’s a mandatory 20” rest and P1 can’t work during this time. If P1 sets the BB down P2 can rest. *you will have to be very strict with this in the warm up and explain that sometimes its creative to color outside the lines but today we will be strict because it’s part of the stimulus
Rest 2’
Switch
Rest 2’
P1- Must complete 50 BB SDLHP 95/65
P2- Must Hold a wall sit (strict- hip below knee, no hands, 20” break with no reps for P1)
Rest 2’
Switch
Rest 2’
Part 2 (solo)
3 Rounds For Time
500 meter row
50 Air Squat
25 Push Up
15 Pull Up
W/A partner
For Time
10-9-8-7-6-5-4-3-2-1 x Reps
P1-Chest press
P2-Strict Pull Up
Switch
*can’t work until partner has finished reps for each set
Rest 2’
W/A partner
For Time
20-18-16-14-12-10 x Reps
P1 - KB Swing
P2 - Wall Ball
*can’t work until partner has finished reps for each set
Rest 2’
2 Rounds
P1- 500 meter Row
P2 - 400 meter Run
Switch