Week of 2/3/25
Monday
Strength
5 rounds Work every 4’
10-15 Heavy DB Floor Press
10/s R. Row
10/s Back Rack Static Split Squat BB
Conditioning
20’ Cap
Buy In 800 meters
Then find a partner (do this after the 800….so people of similar speed will be paired)
In remaining time see how far you and your partner can go….
P1- 50 KB Swing
P2- Plank
Switch
P1- 40 Wall Ball
P2- Bar hang
Switch
P1- 30 Box Jump
P2- Wall sit
Switch
P1- 20 Burpee
P2- Low Plank
Switch
P1- 10 Cal
P2- Rest
Switch
Tuesday
Wednesday
Make sure warm up has 30” tough interval setting to measure calories
*for the workout take your 30” effort x 5
38’ Cap
30”:30” x A bike 50/40 Cal or # from Warm up
Or
30”:30” x A Run or Row 60/50 Cal or # from Warm up
Then;
50 AKB S
50 Push Up
Then;
30”:30” x A bike 50/40 Cal or # from Warm up
Or
30”:30” x A Run or Row 60/50 Cal or # from Warm up
Then;
40 KBSDLHP
40 Air Squat
Then;
30”:30” x A bike 50/40 Cal or # from Warm up
Or
30”:30” x A Run or Row 60/50 Cal or # from Warm up
Then;
30 KB Squat
30 Pull Up
Then;
30”:30” x A bike 50/40 Cal or # from Warm up
Or
30”:30” x A Run or Row 60/50 Cal or # from Warm up
Then;
20 KB Push Press
20 Box Jump
Then;
30”:30” x A bike 50/40 Cal or # from Warm up
Or
30”:30” x A Run or Row 60/50 Cal or # from Warm up
10 KB Squat Clean
10 Burpee
Thursday
Warm Up
4 Rounds ~20’
DB Step Up x 10/s
1 DB Single leg RDL x 10/s
1 Arm DB Push Press x 15/s
2 DB Hang Clean x 15
Conditioning ~15’
1’ Max Calories (100% effort)
30” full rest
Right into 2’ to active recovery to hit that same number
30” full rest
1’ Max Calories
30” full rest
Right into 2’30” to active recovery to hit that same number
30” full rest
1’ Max Calories
30” full rest
Right into 3’ to active recovery to hit that same number
30” full rest
Core work ~12
3 rounds
Partner sling shot sit ups 1’
1’ plank
TTB 30”
30” Plank
Friday
Warm Up
4’ slow then building to fast
Then,
4 x 20” on:20” off building to find 30” all-out sprint pace
Power Sets P1
Floor:
Prep body weight lunge step and burpee
Then,
Load heavy DB lunge *this has to be loaded heavy! Take 3 sets to load - 5 reps something light, 4 reps moderate, 3 reps heavier than you have done before (if not lunge step maybe sub step up or alternating chest press on floor)
P1
10 rounds Power Sets
30” work: 30” rest Heavy BB/DB Lunge Step (135)
Get to 100 lunges and 45 burpees
*You have 10 sets to get the lunges in but you need to get 45 burpees on somewhere - interspersed or at the end.
*The first 30” can ONLY be lunges. You can use your resting 30” to work on burpees OR if you finish lunges before 15 rounds, use all of remaining time to finish out the burpees.
2’-4’ rest read your crowd
P2
15 Rounds
30” sprint: 30” rest - lowest speed is score, so start aggressive and work to hang on for as long as you can
Saturday
Tread:
3 minutes - 1’ slow, 1’ moderate, 1’ fast, 1’ faster
*Again, a lot of this work is on the floor, but they will get a chance at the end to run very hard. They need to get warmed up well here and be prepared for 90” efforts at the end.
Floor:
Push-up
Hollow and Arch on Bar x 5 (scale to floor hollow rock x 10)
Now show KTE on Bar and let them try *focus on shoulders and head through
*use the racks and share w/ someone if needed
Chest Press - HEAVY!! Shouldn’t be able to get more than 20 in a set, could take a few sets to get them loaded (“something moderate… now go heavier…” if it feels right.)
KB Swing - heavy for 20-25
Time Cap 15’
Get to 80 Reps Chest Press *should be heavy for 15-20, can't get more than 20
*every time they break - mandatory 90” in which they have to complete KTE x 15
Rest 3’ and clear room
Metcon
5 Rounds
2 minute Cap
KB Swing x 25
Push up x 20
Rest 1’
Max Distance 90” (use the pause or speed down to zero) this way it’ll hold distance
Rest 1’