Week of 9/23/24


Monday 

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



Wednesday 

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



Thursday

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 

Saturday,



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”

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Week of 9/30/24

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Week of 9/16/24