Week of 8/19/24
Monday
Strength
5 Rounds
1’ to complete:
Hang Clean and Press x 5 (heavy for 10)
10 SDLHP
30” Rest
1’ to complete:
DB Narrow Chest Press x 15
5 Narrow Push up
30” Rest
1’ to complete:
Accumulate 30” in 90/90 Hang (90 degrees elbow/ 90 degrees hip/knee hanging from a bar)
30” Rest
Then;
w/ a partner complete 100 reps/Cal accumulative of each activity
Always working 30” and holding plank 30”
P1- Work ; P2 Plank
KB Swing American
Burpees
Calories
Warm Up - Slow mobility and foam rolling
Dynamic Warm Up-
In groups of 3
2 Rounds
20” each w/ 0 transition
Rnd1 moderate
Rest and do mobility
Rnd2 Fast aggressive *record team total
Load Very heavy for 10 1 DB Floor Chest PRess (can hit 10 but no way on 15)
Just load this and nothing else!
Easy to go extra heavy because non-loaded hand serves as a spot
!If you don’t take chances you aren’t progressing. This is low hanging fruit w/ a single sided activity because you can work around the DB and spot yourself.
Then;
With same load
Practice
R. Row 1 Arm
Power Clean 1 Arm
Step Up to box hip creese below knee 1 leg 1 arm
*these should all be very heavy!
Training: (use a single DB)
5’ Cap working solo:
10/Per side 1 Arm Chest Press
10/Per side 1 Arm R. Row
10/Per side 1 Arm Power Clean (from floor)
5/Per side 1 Arm 1 Leg Step Up
Right into
2’ to hit team total (1 person working @ a time)
*think about who is going 1st and last
Warm Up
1’ on 3 different cardio equipment pieces
b/w each effort mobility
Pick 1 piece of cardio equipment and test a 30” fast effort that would be a 1’ 90% all out effort that you could hit in 1’ but would have to rest 2’ before doing it again
Prep for : Overhead Push Press heavy for 15-20 DB’s / KTE or TTB / Burpee
Cardio Equipment A 1’ hit your FAST Cal
Rest 30”
Cardio Equipment B 1’ hit your FAST- 5 Cal
Rest 30”
Cardio Equipment C 1’ hit your FAST- 10 Cal
Rest 30”
Cardio Equipment C 1’ hit your FAST Cal
Rest 30”
Cardio Equipment B 1’ hit your FAST- 5 Cal
Rest 30”
Cardio Equipment A 1’ hit your FAST- 10 Cal
Rest 30”
Cardio Equipment A 1’ hit your FAST Cal
Rest 30”
Cardio Equipment B 1’ hit your FAST- 5 Cal
Rest 30”
Cardio Equipment C 1’ hit your FAST- 10 Cal
Rest 30”
Rest 2’
EMOM Alt Minutes 3 Rounds
20 TTB
15 Burpee
10 Push Press
20 Push Press
15 Burpee
10 TTB
20 TTB
15 Burpee
10 Push Press
Rest 2’
Cardio Equipment A 1’ hit your FAST Cal
Rest 30”
Cardio Equipment B 1’ hit your FAST- 5 Cal
Rest 30”
Cardio Equipment C 1’ hit your FAST- 10 Cal
Rest 30”
Cardio Equipment C 1’ hit your FAST Cal
Rest 30”
Cardio Equipment B 1’ hit your FAST- 5 Cal
Rest 30”
Cardio Equipment A 1’ hit your FAST- 10 Cal
10’ Warm Up
5’ Prep
4 Rounds
3’ work per round: 1’ Rest
BB Floor Chest Press x 15
BB Stiff Leg RDL x 10
DB Push Press x 10
Pull Up x 15
Rest
4 Rounds
3’ work per round: 1’ Rest
BB Hang Clean (same load as chest Press or heavier?) x 10 *probably broken (or make it 15)
BB Wheel of Death x 5
DB Hang Squat Clean (same load as Push Press or heavier) x 10
Burpee over bar x 5
Rest
Post a leader board for each cardio equipment
800 meter Row
1.25 bike
.50 mile Run
Friday
EMOM Alt.
Leg Crank
10 Push up
Leg Crank
10 Burpee
Leg Crank
10 Burpee Pull Up
Leg Crank
10 Burpee Pull Up
Leg Crank
Break here for 3-5’ and load back squat heavy for 15-20 Reps
EMOM x 5 Rounds
Back Squat x 10
Rest 2’
KB Swing American 20
10 Push up
KB Swing American 20
10 Burpee
KB Swing American 20
10 Burpee Pull Up
KB Swing American 20
10 Burpee Box Jump
KB Swing American 20
Rest 2’
EMOM x 5 Rounds
Back Squat x 10