Week of 2/10/25
Warm Up
Strength
5 Rounds working every 4’
Pick one to do at 10, one exercise to do at 15 reps, and one to do at 20 reps
Back Squat
Push Press
Chest Press
Then;
90” to complete: 30” rest x 2
X 5 Complex
DB Burpee, Clean, Lunge
X 5 pull up
X5 Cal
90” to complete: 60” rest x 3
X 5 Complex
DB Burpee, Clean, Lunge
X 5 pull up
X5 Cal
Then; Rest
5’ Max Rep TTB
50/60 Cal A Bike
60/70 Cal Run/Row
In remaining time Max Rep TTB
Warm Up
Set up 90% 1’ max
Set up Deadlift heavy for 5-10
Practice 30” of max rep DL even if broken during 30” . keep track of reps
Training
5 rounds ~25’
1’ HIt Cal X
1’ Rest
1’ X Deadlift- should take more than 30”
1’ DB shoulder forward lateral raise x 10 of each alternating
1’ Rest
Conditioning
3 rounds
1’ Hit Cal X
1’ Rest
1’ try for 50 air squats (same # as the mean in the study on lower body strength endurance and heart disease . 50 + air squats to 18” bench = 35% decrease in heart desease.
Wednesday https://www.youtube.com/live/yEJgko4Klng?si=1bAM5mLqYQETKWFi
Warm Up
Strength
5 Rounds ~20’ each round to be finished in 3’30”: 30” rest
BB Landmine split squat press x 10/s (lunge to thruster)
BB Russian Twist x 20
1 leg hip bridge 1 arm chest press x 15/side (same leg anchor as arm that is pressing)
Conditioning (see video)
1600 meters for beginner (or if you have a sub 8’30” mile then 2K meters)
20’ Cap
2K / 1600
Every 2’ stop and complete
25 HR push up & 15 Pull Up
*each round add 5 HR push up & 5 Pull up
**if you go over the minute to complete the floor work you eat into your cardio
Strength
Front Squat x 5-10
Floor Wipers Loaded x 20
Bent Back DB Fly x 20
Monster Band Walking x 10-20/side
Training
18’ Cap
800-meter Buy In
50 Burpee
50 Box Jump
50 Tri Dip Feet Elevated
800 meter Cash Out
Warm Up
W/ A Partner
30”:30” x 5
Score starts at:
Bike 2 men = 100 Cal / 2 women = 80 Cal / Mixed = 90 Cal
Run/ Row 2 men = 120 Cal / 2 women = 100 Cal / Mixed = 110 Cal
Reps = 100
Everything is 30”:30” x 5
Max Cal
1’ rest
Max Hang Clean
1’ rest
Max Cal
1’ rest
Max Front Rack Lunge Step
1’ rest
Max Cal
1’ rest
Max Push Press
1’ rest
Max Cal
Warm Up
2’ slow, 2’ moderate, 2’ fast (warm up fast- thinking about 2 minute fast interval speed)
2-4 Rounds
PVC Overhead Squat
Push Up - Strict x 5 (move hands up 2-4” each time) *like the FMS push up. Testing midline stability. Que hip and shoulder and spine together.
Cardio
2’ predicting what would be fast...1st minute fast, but second minute building to very fast!
Prep All Movements
Burpee, Push Up (they need to understand this can be kipping), Pull Up *get them to a place that 20 in a row isn’t possible. Can they mix bar and trx to get there? Yes.
Max Distance 4 minutes
Buy In
30 Burpee
*just so you understand this. The clock starts and your 4 min begins. Before you can even get the tread to cover distance you have to complete 30 burpees
Rest 2 minutes
Max Distance 4’30”
Buy In
60 Air Squats to touch target
Goal is to try and match same distance
Rest 2 minutes
Max Distance 5 minutes
Buy In
30 Push Ups
20 Pull Ups (should be broken so make people pick a tough variation)
Rest 2 minutes
Max Distance 5’ 30”
20 Burpee
30 Squats
10 Push Up
10 Pull Up