Week of 9/23/24
Strength
DB Strength Complex / no time restictions excpet we are moving on in 18’ once we start round 1
Make a load increase each of the 1st 2 rounds
Then;
Test out round 3 to see if you can manage an overestimated load
then;
Rounds 4 and 5 at what is very challenging… you decide.
10 Push Press
12 Front Squat
14 R. Row
16 Lunge Step
20’ Cap on the following core and conditioning:
Equipment A~14’
Closeout 100/80 Calories by way of:
1’:1’
In the 1’ rest complete floor wipers 10/s
Equipment B~ 6’
A runners
Close out 50/40 Calories by way of:
30”:30”
In the 30” rest complete 5 KTE
Tuesday February 11, 2020
Strength week 3
Warm Up-
Back Squat~18’
70% of 1RM load and complete the following:
5 squats 1’ rest x 2
7 squats 1’ rest x 2
9 squats 1’ rest x 2
Keep adding 2 Go until failure
*squats must be in a row and done w/out reracking the bar
Rest 2’
Go back Down starting where you finished
Upper & Core (use this as a buffer as people will finish at different times) ~7’
3 Rounds quick
Lateral forward Raise Alt. DB
Med ball loaded leg lowering
Tri band pull down
10 Rounds ~10’
Work 30”: Rest 20”
10 Heavy Russian KB swing (everyone use the next heaviest load then you have ever used before)
3 Burpees
Warm Up
stations w/ a partner
Station #1
10 minutes Complex
EMOM
P1- work - Hang Clean x 9, Push Press x 7, Front Squat x 5 Max Rounds
P2- plank
*pick up right where you left off
Score starts at anything higher than 16 combined rounds
Station #2
10 minutes to push box jump Max Reps
EMOM
P1- A. Bike 15/12
P2- Box Jump anything above 150 is your score
0 buffer
*if you take more than the 60” to hit calories make each lost calorie up in burpees before starting the box jump
Station #3
10 minutes to complete SDLHP Max Reps
EMOM
P1- A. Row 15/12
P2- KB SDLHP anything above 150 is your score
0 buffer
*if you take more than the 60” to hit calories make each lost calorie up in burpees before starting the KB SDLHP
Strength
5 Rounds
3 way BB chest press
Wide x 5
Narrow x 5
Regular x Max Rep
Jumping negative Pull Ups (loaded= step off bench) x 5
KB Plank drag x 20
Row 20”:10” x 4 never drop below your original # of Cal that is set in the warm up
Then;
Groups of 4 A bike Races
5 Rounds (10” transitions)
30” work
30” rest
30” wall Sit
30” Hollow
The first team to hit:
Men = 50
Women = 40
Once you are done first group to complete 120 push ups accumulative
Friday https://www.youtube.com/live/gqakfk2i6Lk?si=CAdjP3QAnjCePFO5
With your partner
Together complete the following work closing out each couplet before moving on to the next:
15’ cap
Every 30” switch w/ 15” transition
Row 200 / 180 / 160 Calories
15’ cap
Every 45” switch w/ 30”transition
P1- KB Swing 150
P2- Wall Ball 209
Every 45” switch w/ 15” transition
P1- Burpee Pull Up 70
P2- Box Jump 200
Every 60” switch w/ 15” transition
P1- Run 2 miles
P2- Plank
1 mile TT Pace to be used
Warm-up so you build to this pace during the warm-up for at least 1’ *this will give everyone an opportunity to pick the pace they want if they have never done a 1-mile tt
Tip the rowers up and out of the way
Put the bikes behind the treads Do a 1-minute effort and use that as your marker plus 3 and 2 calories as an increase.
5 Rounds
Farmers Carry x outback 3 90” to complete
run 90” to complete 60” @ speed from above
90” to complete 20 burpee
90” rest
*the calories calculated from the first 1’ TT + 3/2 is your goal to be completed in 90”