Week of 8/26/24
Monday
Warm Up
2’ bike, row, or run
4 Rounds
Lunge hip opener x 3 per side
Squat x 10 *make it a point to talk about how you close the hip off should be applicable to your squat X 5 push up
Prep:
Thruster loading heavy for 5-10 Reps *Make sure to talk about how movement can’t change when it’s loaded. We aren’t saying go lighter, we are saying move better.
5 light thruster, row 2 cal, 5 medium thruster, row 2 cal, 5 heavy thruster, row 2 cal.
Do 5 burpees and 5 sprawl note the difference and the landing position.
KB Swing x 10 heavy for 20 (this should be heavy!) 3 rounds: 10 KB 2 burpee, 2 sprawl
For Time
Part 1-
50 Thrusters
EMOM do 5 burpees
Rest 2’
Part 2-
50 Calories Row
EMOM do 5 sprawl
Rest 2’
Part 3-
100 KB Swing
EMOM do 5 push ups
Rest 2’
Time Trial 800 meters
Tuesday
Partner Workout
Warm Up- Coaches Choice
10 Rounds
A Bike
20” sprint: 20” rest (for total Calories)
*Build in 5 Second Transition
**Total Calories = score
Rest 2’
4 minutes to complete
21-15-9 x Reps
Wall Ball & Pull Up
Rest 2’
10 Rounds
Row
20” sprint: 20” rest (for total Calories)
*Build in 5 Second transition
**Total Calories = score
***share a single rower
Rest 2’
3 minutes to complete
15-9 x Reps
Wall Ball & Pull Up
Rest 2’
10 Rounds
Run
20” sprint: 20” rest (for total Calories)
*Build in 5 Second transition
**Total Calories = score
***This should be side by side so you don’t have to get on and off tread
Rest 2’
2 minutes to complete
9 x Reps
Wall Ball & Pull Up
Warm Up
2’ mono
3 Rounds
3 per side reverse lunge step (coach knee out toe forward)
6 shoulder tap push ups (do a push up and then in the high plank tap left and to right shoulder and vis versa. Coach stability in midline)
6 Hollow rock (low back down on ground)
Prep
Do each couplet:
Load the lunge Heavy for 10 per side (get them to go heavy or make them do 15 per side if too light)
KTE -show kipping and hanging abs and reverse crunch
Sumo deadlift pull (can use same load and should use heavy load for 15 reps!!, you can change load if it’s too light but it shouldn’t be
Floor wipers (can use same Barbell load or KB)
Burpee box jump (scale to just burpee and jump)
Butterfly sit up
(white board explanation- idea is to get pushed by the time domain on each section. Should be loaded heavy or added volume so that each is very tough)
12 minutes to complete
5 Rounds
12 per side back loaded lunge steps
KTE x 24
Rest 2’
11 minutes to complete
5 Rounds
15 SDLHP (heavy for 15 reps)
20 Floor Wipers
Rest 2’
10 minutes to complete
5 Rounds
Burpee Box Jump x 10
Butterfly sit up x 20
Warm Up
400 meters
3 Sets
Push Ups x 5
Squats x 5
3 Sets
Burpee x 3
KB Swing x 5 get heavier each set (last set will be heavy for 20-30 reps)
2 Sets
Box Jump x 5
Pull Up x 3-5
1 Round for time
400 meter run
30 hand release push ups
400 meter run
30 KB Swing
30 Hand Release push ups
400 meter run
30 Pull Up
30 KB Swing
30 Hand Release push ups
400 meter run
30 Burpee
30 Pull Up
30 KB Swing
30 Hand Release push ups
400 meter run
30 Box Jumps
30 Burpee
30 Pull Up
30 KB Swing
30 Hand Release push ups
Friday
Warm Up:
Cardio- 3 minutes to build to a 4 minute aggressive pace (should be threshold running pace, which should be way faster than race pace if you are familiar with your 5K or marathon pace)
Write it down– will be a live number: 9mph or 1:50/500m split
Floor:
2-3 quick sets
5 squat and 5 squat jump
5 push up and 5 per side shoulder taps
5 sprawl
then;
Teach, Prep, and Load
Use the Row to load all movements- heavy for 10 per side
Then practice the DB Burpee and Chest Press
32 minute cap
Cover 1 mile
And, complete 3 Rounds of:
20 renegade row
20 DB Burpee
20 DB Chest Press
Then;
cover 1 mile
work @ 4’ pace every2 minutes stop and do 5 burpees Plus 2 each round you don’t complete the 1 miles
*once you close out 1 mile come off and complete floor work
*then back to complete 1 mile stopping every 2 minutes and completing burpees starting w/ the highest number you ended on with 1st mile
W/ a Partner
4 Round Each
P1- A Bike 15/12 Cal
P2- Max Rep Wall Ball
Rest 1’ (this will feel strange to them, but do it to get a potent stimulus of intensity)
Switch
Rest 2’
4 Round Each
P1- Row 15/12 Cal
P2- Max Rep Burpee
Rest 1’
Switch
Rest 2’
4 Round Each
P1- Run 200 meters
P2- Max Rep KB Swing Moderate load (heavy for 50 reps)
Rest 1’
Switch
your number down)
1’ 10 squats, 10 sq. J, 10 lunge, 10 scissors (write down how far you got)
teach the Lunge and BF Sit Up
The Workout (38’ total)
2 rounds Each (16’)
P1- 4 minutes Max Distance
P2- 4 minutes EMOM Alt Min.
Burpee x 20
Lunge x 20
(Switch) 30” transition
3 Rounds Each (12’)
P1-2 minutes Max Distance
P2-2 Minutes to complete
Leg Crank x 1 (10 squat, 10 squat jump, 10 lunge step, 10 scissor jump)
Sit up x 20
(Switch) 30” transition
*Scale the reps based on what you can do during the warm up
6 efforts 1’ work:1’ rest for max distance (10’)
10% incline or Damer
P1 sprint
P2 rest
switch
10” transition
Cool Down:
P1 Shin to wall
P2 Foam roll quads