Week of 12/30/24
Fit Group 12/30-1/5/25
Warm Up
Strength
5-7 sets (Back Rack BB Static Split Squat 10/side) Resting 1’ b/w sets
5-7 sets (DB Floor Press 10) Resting 1’ b/w sets
**See if you can do two additional reps on the last two sets of each activity
Time Cap 22’ Race
P1 starts w/ 800 meters
P2 starts w/ wall SDLHP & WB
*pick a number (1 or 2) (coach holds number behind back) winner picks where they start
50-40-30-20-10 X Reps
SDLHP
Wall Ball
Either before or after:
800-meter row
Tuesday
Warm Up 7’
1’ Slow Cardio
1’ Spiderman push up
1’ T-Spine Squat Rotation
1’ Moderate
1’ cossack Squat
1’ bar hand and push
1’ fast and record Cal
Strength 15’
5 Rounds
1’ Front Squat heavy for 10-15 (set your number and stick to it, you should be done at about 30-40” mark) + 0,5,7,9,11 Box Jump
30” Rest
1’ 15-20 Push press + 0,5,7,9,11 Hand Release Push Up
30” Rest
5 Rounds or Goal Calories
P1- Max Cal 1’
P1&2 - 1 burpee +2 each round
P2- 10 Thruster +2 each round
P1&2 - 1 burpee +2 each round
*done at 5 Rounds or if you hit your goal Calories combined from warm up
Wednesday New Years Day
Prep:
Lunge DB moderate
Push Press light to moderate
Wall ball
Burpee
Box Jump
W/ A partner
EMOM 8’ Alt.
2 Rounds
At the same time:
P1- 20 Lunge step DB Loaded & P2- 20 lunge step DB loaded
P1&P2 share 24 Calories side by side on 2 rowers
2 Rounds
Share the lunge steps
Cal are solo
EMOM 8’ Alt.
2 Rounds
At the same time:
P1- 20 BB Push Press & P2- 20 BB Push Press
P1&P2 share 24 Calories side by side on 2 a bikes
2 Rounds
Share the Push Press
Cal are solo
EMOM 8’ Alt.
2 Rounds
At the same time:
P1- 20 Wall Ball & P2- 20 Wall Ball
P1&P2 share 24 Calories side by side on 2 a runners
2 Rounds
Share the wall ball
Calories are solo
EMOM 8’ Alt.
2 Rounds
At the same time:
P1- 20 Burpee & P2- 20 Burpee
P1&P2 share 24 box jumps
2 Rounds
Share the burpees
Box Jumps are solo
In Teams of 6
Work 20”
Rest 10”
P1- A Bike
P2- Rest
P3- A Run
P4- Rest
P5- Push Up x 10
P6- Rest
Do 2 Rounds, see who is in the lead on each element
Winning team rests while everyone else does 5 burpees
Warm UP
6’ AMRAP
8 ATY
10 Push Up
12 (6/s RDL BW)
8’ AMRAP
10/side RDL KB
10 Loaded Push Up
5 Pull Up
5 Rounds EMOM 25’
20 KB Swings Heavy for 30
5 pull up, 10 push up, 15 air squat
20 KB Loaded Lunge Step
30” Plank
15/12 Cal A Bike
Friday
Warm Up
Strength
20’ 4 Rounds
High Box DB Loaded Step up 10/s
KB front rack Front foot elevated split squat 10/s
DB Chest Press 20
Work Every 3 minute for 5 Rounds
5 DB Burpee
5 Burpee Box Jump
5 Burpee
10 Cal
*whatever you hit on the first round try and stay close to the same time
Finisher
Partner Core
5 Sets
DB Single Arm Chest Press 8/side
DB Single Arm Push Press 8/side
Rapid Fire Throw Catch Sit up x 20
Single sided Counter loaded Floor Wiper x 12/side
5 Rounds For Time
1 Arm Heavy KB Swing x 12 per side
1 leg KB Loaded Step Up x 10 per side
1 arm heavy DB Thruster x 8 per side
200 meter run or row