Week of 9/2/24
Monday
2’ warm-up pace
Pull up/push up/ squat (do this quick and have them perform 2 rounds of 3-5 reps of each)
2’ moderate pace
Teach High Hang Pull
Teach Push Press BB
Teach Gorilla Squat KB
Strength-
4 Rounds 12-15’
BB Floor Chest Press 15
BB SDLHP DL 10 (same BB load)
DB RFE Elevated Lunge 10/s (use the load you would for chest press)
TTB 5
Max Round in 12 minutes: See if you can make 3 full rounds
.25 run
3 Rounds
5 Pull Up
10 Push Up
15 Squats
Start back at the top after 3 rounds on floor
*Record distance and total reps for 12’
Rest 2’
Max Rounds in 12 minutes: See if you can make 3 full rounds
.25 run
3 Rounds
5 KB High Hang Pull
7 KB Push Press
9 KB Gorilla Squat
*Record distance and total reps for 12’
FALL CHALLENGE STARTS TODAY
TASK FOR THE WEEK- ACCUMULATE ½ MARATHON YOU CAN WORK 30 MIN BEFORE AND AFTER CLASS! 10 POINTS IF YOU COMPLETE
BURPEE FINISHERS ALL WEEK! 1 POINT IF YOU TRY IT
Warm Up
Set up room with Rowers Treads and bikes at north and south ends of the studio
4 Rounds
1’ Cardio (start moderate and add 2 calories each effort)
1’ Out back jog or walk and quick mobility
Then;
12’ Strength
4 Rounds or more
DB Narrow Floor Chest Press x 15
Same DB Loaded floor Wipers x 20
Same DB Narrow Push-ups x 10 (bent knee)
Same DB Climbers x 30”
Same DB Single DB Supine Tri Skull Crusher x 15
Same DB Single Loaded Leg Lowering x 20
Then;
EMOM 25’
1- Cal from warm up Highest #
2- 10 KB Swing A very heavy
3- 10 burpee
4- 10 KB Lunge Alt.
5- Cal
6- Cal from warm up Highest #
7- 10 KB Swing A very heavy
8- 10 burpee
9- Burpee broad jump down and jog back
10- 10 KB Lunge Alt.
11- Cal from warm up Highest #
12- 10 KB Swing A very heavy
13- Walking KB Swing R down (leave KB and jog back)
14- 10 burpee
15- Burpee broad jump down and carry KB Back
16- 10 KB Lunge Alt.
17- Cal from warm up Highest #
18- 10 KB Swing A very heavy
19- Walking KB Swing R down (leave KB and jog back)
20- 10 burpee
21- Burpee broad jump down and carry KB Back
22- 10 KB Lunge Alt.
23- 10 KB Lunge traveling down (leave KB and jog back)
24- 17- Cal from warm up Highest #
25- Jog down and carry KB back
BURPEE FINISHER:
Max Burpees 1 minute (post score to board)
In the warm up set a 30” aggressive effort for Calories that you could hold for 1’ (remember the number)
Strength
Working EMOM Alt. Minutes
Round 1 Set your number
Deadlift x 30” Max Reps rest remaining 30”
HR Push Up 5 in 1’
Round 2 double check your number (meaning go another 30” and see if you get more)
HR Push Up 10 in 1’
Round 3
Match DL 2nd round #
HR push up 10
Round 4-7 same
Each time you go above your # of DL you can take away 1 push up per rep
HR Push ups start @ 15 for round 4 and stay at 15 unless DL subtracts
W/ A Partner
4 Rounds
For Total Calories w/ Partner (use the 30” number from warm up x 2 and add to your partners number)
P1 & P2 together - 2’ to complete:
10 DB Push Up
10 R. Row
10 DB Hang Clean
10 DB Lunge step
10 DB Push Press
1’ Rest
P1 and P2
At the same time complete 1’ cardio to hit goal calories
(-2 Calories each round per team)
1’ Rest
Burpee Finisher
1’ Max Rep Burpee to touch pull up bar
Warm up
This is a guided way to get to a load that is outside your comfort zone
Back Squat
10 Sets of 5-10
Stick w/ your number of reps the entire time
3 building sets
Then;
4 sets add load on 2 of the 4 sets
Then;
3 sets add load on 1 of the 3 sets
In groups of 4 on a A Bike
6 Round Cap 8’)
P1- 10” work max Cal
P2- rest
P3- rest
P4- Complete 10 KB Swings
Stop @ 200 Cal
Add 2 KB Swings each round
Allow a 10” transition between
Rest as needed
In groups of 4 on a A Bike
6 Round Cap 8’)
P1- 10” work max Cal
P2- rest
P3- rest
P4- Complete 10 KB SDLHP
Stop @ 200 Cal
Add 2 KB SDLHP each round
Allow a 10” transition between
Burpee Challenge
1’ Max Rep Burpee Box Jumps
Friday https://www.youtube.com/live/OcmyHXgbRLg?si=UHRuW0PvRBl4TC8_
Warm Up
The 20 Cal is a place holder.
Use a warm up to get everyone to a good aggressive # and then use that number for the 20 Cal and ½ that number for the 10 Cal.
5’ to complete
20 Calories
20 HR Push Up
10 Pull Up
20 Air Squat
20 Air Lunge
10 Calories
Right into;
4’ to complete:
20 Chest Press DB moderate load
20 R. Row same DB’s
20 Front Squat same DB’s
20 Lunge Step same DB’s
10 Calories
1’ Rest
5’ to complete:
20 Calorie
20 Chest Press DB moderate load
20 R. Row same DB’s
20 Front Squat same DB’s
20 Lunge Step same DB’s
20 Calories
Right into;
4’ to complete:
20 Chest Press DB moderate load
20 R. Row same DB’s
20 Front Squat same DB’s
20 Lunge Step same DB’s
10 Calories
Rest 2’
Then;
5’ to complete
20 Cal
30 KB Swing
20 KB Squat
20 KB Lunge
10 Cal
Right into
4’ to complete
30 KB Swing
20 KB Squat
20 KB Lunge
10 Cal
Rest 1’
5’ to complete
20 Cal
30 KB Swing
20 KB Squat
20 KB Lunge
10 Cal
Partner
Warm Up
High Plank Hold P1 (dig into high plank position- hollow, rigid quads, no lower back slope, ext rotation at shoulder)
10 Squats and 5 push ups P2
switch
Wall Sit (hip below knee, hands by side, heals on floor, head and shoulders on wall, ….)P1
5 good morning and 5 sit ups
Part 1
P1 – Must complete 50 BB Thruster 95/65 (can’t do more than 21)
P2- Must Hold a High Plank (each time a knee goes to the ground it’s a mandatory 20” rest and P1 can’t work during this time. If P1 sets the BB down P2 can rest. *you will have to be very strict with this in the warm up and explain that sometimes its creative to color outside the lines but today we will be strict because it’s part of the stimulus
Rest 2’
Switch
Rest 2’
P1- Must complete 50 BB SDLHP 95/65
P2- Must Hold a wall sit (strict- hip below knee, no hands, 20” break with no reps for P1)
Rest 2’
Switch
Rest 2’
Part 2 (solo)
3 Rounds For Time
500 meter row
50 Air Squat
25 Push Up
15 Pull Up