Week of 9/30/24
Monday https://www.youtube.com/live/3bsgdypt_LY?si=0XUB46nDy_wpOUa0
Warm Up
Set 85% of max Cal (hard and aggressive) could hold for 2’ but absolutely no more
24’ to complete the following:
15 DB Flr Chest Press
10/side loaded step Up (heavy…using DB CP load)
90% Cal in 1’ (add 2-4 Cal to 80% number) *know who you are!
*the point is to work hard at the strength…then rest to be sure you hit your number on the Cal…then rest again.
Watch the time cap as a guideline
!!!!if you miss your goal number you have to re-do the entire round!!!
This is to assure you are reaching high and resting
Then;
With a partner
EMOM ALT. Min
P1- 20 Heavy A. KB Swing
P2- Farmers Carry (+10lbs per hand from CP) Out & Back + 5 HR Push up
You must complete 5 rounds
You and your partner can pick 3 x 1’ rest periods at the same time
Warm Up 15’
Set back squat to load heavy for 15
Set 30” hard effort that could be held for 1 min
Set DB Clean and PRess load can do 10 but not 12
4 Rounds ~20
2’ to complete
10 Back Squats
10 Heavy Clean and Press
Right into
30” Hit number Cal from above
30” rest
30” Hit number Cal from above
1’ Rest on Rounds 1 and 2
90” Rest on Rounds 3 and 4
Then;
With A Partner
Complete 4 rounds 12’
EAch person has 90” to complete their work: No rest b/w
P1- Using a DB at least +10lbs from Clean and Press complete waiters walk out/back right arm and out back left arm
P2- 10 Jumping Pull Up (have a box that requires just a 2inch jump / 10 jumping push ups/ 20 Squat Jumps
800 meters
40 Box Jumps
@ the 6’ Mark start
800 meters
30 Box Jumps
40 HR Push Ups
@ the 13’ Mark start
400 meters
20 Box Jumps
30 HR Push Ups
40 Pull Ups
@ the 18’ Mark start
400 meters
10 Box Jumps
20 HR Push Ups
30 Pull Ups
40 Burpees
@ the 25’ Mark Rest for 2’
@ the 27 min Mark
400 meters
10 Box Jumps
10 HR Push Up
10 Pull Up
10 Burpee
@ the 30’ Mark be finished with everything
Warm Up
4-5 Rounds ~15-20’ depending on the vibe
After 1st round, pick 2 activities to add 2 reps each round per side
*load heavy for 5 but I’m certain you will find that you have some wiggle room and can add volume
Double KB Single leg RDL x 5 per side
Single Arm DB Chest Press x 5 per side
Single leg squat/ Pistol or to bench x 5 per side
Single Arm Arnold DB Press x 5 per side
Then;
Using the same loads from above
4-5 rounds, depending on the vibe
3’ to complete
20 Double KB R. Swing
10/side Single DB R. Row
10/side single arm DB Thruster
10 Cal A bike
1’ Rest
Friday https://www.youtube.com/live/-2eUB-V1R_U?si=aaFVzbSWOaVKqYLB
Treadmighty
10 Round .25
Warm Up: Time Time 4’
P1 - 2 minutes slow
P2 - Prep Floor
P1 - 2 minutes gauge 2’ distance (sustainable but tough)
P2 - Prep Floor
Prep:
First Demo and then 30” of each counting reps but keep it casual. *Again setting them up for 2’ cap expectations. Tell them to think about what numbers they are chasing down. Give Cap numbers before they test for 30” marker and let them know to shoot for the cap and just see how close they get.
Squat
Push up
KB S
Pull Up
Burpee
Workout:(Talk about scaling… this is a challenge we are dosing up. Unlike treadmighty version 1, instead of seeing where you are at you are chasing down a lofty goal.--> chase fitness)
10 Rounds (10” transition b/w Rounds)
2’ Time Cap on Run
.25 Run
2’ Time Cap on Floor
Round 1&6 – 50 KB Swing
Round 2&7 – 50 Push Ups
Round 3&8 – 70 Squats
Round 4&9 – 30 Pull Ups
Round 5&10 – 30 Burpees
Warm Up
3 Rounds Each (Every 2’ Alternating
W/ A Partner
P1 complete 25/18 Cal A. Bike
P2 Complete
2 Sets of
5 Pull Up
10 Push Up
15 Squat
Rest 2’
3 Rounds Each (Every 2’ Alternating)
W/ A Partner
P1 Complete 25/18 Calorie Row
P2 Complete
1 Set
10 Burpee
10 Box Jumps
5 Burpee
5 Box Jumps
Rest 2’
1 Round Each (Break this work up however you like)
W/ A Partner
Together complete: Broken up anyway you want.
100 Wall Ball each
50 BF Sit Ups each
Run .75 mile each