week of 5/20
Warm Up-8’
45” Run or Row 9 Cal
10/side banded Lunge
30” Bar Hang
45” Run or Row 11 Cal
10/side Cossak Squat
30” Bar Hang
Strength 6’
Front Squat
5 minutes to build to something heavy for 10-15
EMOM x 14 Minutes
Odd or Even - 1st minute, go to the 40” mark and count reps. Each minute add 1 or 2 Reps. If you go over the minute, the next minute, start back at 1st round number.
Even or Odd - deficit Push Ups x 5-10 + 1 or 2 each minute
Rest 2’
EMOM x 10 Minutes
Odd or Even - 8-10 back rack lunge steps per side
Even or Odd - 10-15 Pull Ups Alternating ODD or Even 10-15 Burpee
*give them the freedom to make this work for themselves with load and volume. Should have 20” or less on the minute if load and volume incorrect
Rest 2’
Pick one:
Leader Board!!!
Death by Rowing
45”:25” rest
Start @ 9 Cal
*continue to build by 2 calories each minute
Death by Run
45”:25” rest
Start @ 9 Cal
*continue to build by 2 calories each minute
Warm Up 6’
Bar hang 30”
Cardio 30”
Kipling drills
Strength- 4 round
2’ for max rep Tri dips: 30” rest
Double KB High RDL x 20
Forward Lateral Raises x 20
Tri Dip Feet Elevated x max reps in time remaining
Round 1
2’ - 90% effort track distance (I can complete this but I’ve got more)*encourage people to stick to a single speed.
Rest 1’
2’
Complete as many rounds as possible of: min 4 rounds
5 TTB & 5 Teasers
Rest 1’-
Round 2
2’ - same distance start 5” delayed and must hit same distance.
Rest 1’
2’
Complete as many rounds as possible of:
5 TTB & 5 Teasers
Rest 1’-
Round 3- 10” late start
Core 2’= min 2 rounds
Loaded Reverse Crunch x 10 & seated plate Russian twist x 20
Round 4- 15” late start
Core 2’= min 2 rounds
Loaded Reverse Crunch x 10 & seated plate Russian twist x 20
Round 5- 20” late start
Then death by burpee
Emom
Starting at 10 up by 2
Warm up 10’
1’ Cardio
Wide push up x 5
Shoulder mobility
Scap Push up x 5
Shoulder mobility
Ankle mobility
Hip mobility
5 Rounds Strength 15-minute cap (this is very tight on purpose. Stay connected)
Chest Press x 12 Heavy
Renegade row x 12 (must be heavier than the CP…we can pull more than we can push)
Single leg loaded DB Squat to target x 5/s alt.
BB Russian Twist heavy loaded x 10/s
EMOM 6 minutes
DB Complex
2 DB Push
2 DB Burpee
2 DB Clean
Up by 2 each minute until failure
Rest 1’
Go back down
*if you go over the minute rest the remainder and go back down the next minute starting from where you fniished.
Take 2 minutes to go over the Thruster (LEGIT Heavy for 15) 95/65
Find your edge- hit failure
EMOM 6 minutes
Thruster (this should be a strong potent stimulus that you are nervous to go for...like a sprint!)
10,12,14,16,18,20 (nobody should make this!!)
*continue to build until failure
*once you get to failure either rest or go back to the bottom
Rest 2’
EMOM 6 minutes
Pull Up
8,10,12,14,16,18 (nobody should make this!!)
*trx, band, jumping - 16, 18,20, 22, 24, 26, ???
*continue to build until failure
*once you get to failure either rest or go back to the bottom
Thursday 5/23
Strength
5 Rounds 20-minute tim cap
BB Bench Press (share benches) x 15
Loaded Step Up x 10/s
KB Gorilla Row x 10/s
1’ Max Calorie Row (find someone to share a rower with and combine your total calories for each round as a score)
*load for 30 heavy for KB Swing
Death by KB Swing (remember that this will be a sudden type of death and that we will have to encourage people to push through last 2-3 minutes when they think they can’t go any higher)
KB Swing
Minute 1 - 10 reps
Minute 2 - 12 Reps
Minute 3 - 14 Reps
So on, until failure
Rest 2’ (this doesn’t seem like a lot of rest, but in the interest of not losing people's attention we need to keep moving because the first 3-4 minutes is boring, so they can recover while they start on the next element.
Death by Wall Ball
Minute 1 - 10 reps
Minute 2 - 12 Reps
Minute 3 - 14 Reps
So on, until failure
Rest 3-5’
Friday 5/24
Warm Up
6 minutes
2’ slow
2’ moderate
Stop
3 sets
Dynamic leg swing x 5/s
Inch work x 3
Toe tap push up x 3/side
2’ work hard but don’t kill it. 85% of max based on 2’ effort (write distance down)
Strength Part 1-
5 Rounds 12 minutes cap
X 12 Push Press & 6 Narrow Push Up
X 14 DB Loaded Lunge Alternating & 14 DB Split Squat (7per side)
Each Round add 60 second onto the run, row, or bike
3 Rounds total
Round 1 - 2’ x 2 distance
Rest 2’
Round 2 - 3’ x 3 distance
Rest 3’
Round 3 - 4’ x 4 distance
*if you find your edge, and you should, bring speed down as minimally as possible. Then start next round at the lowest speed you were at on previous round.
Strength Part 2
Until u fail
Emom 12’
1 man maker
Failure = rest 1’
Go down until cap