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August 31 |
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8/31 |
9/1 |
9/2 |
9/3 |
9/4 |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
AMRAP 7:00 |
3 Rounds: |
With a partner: |
4 Rounds: |
3:00 Row OR 3:00 Bike |
10 Band Goodmornings |
3 Inchwom Push-ups |
AMRAP 8:00 |
5 KB Swings- Light |
then... 2 Rounds: |
10 Glute Bridges |
10 Downward dog to Low lunges* |
Partner 1 Rows |
5 Goblet Squats |
10 TRX/ Ring Rows |
10 Cal Row |
10 Fire Hydrants each leg* |
Partner 2 complete: 10 Sit-ups, 10 Ring/TRX Rows, 10 Ring/TRX Chest Flys |
20 Double/Single Unders |
10 Push-ups |
Band goodmornings: https://youtu.be/fjI2r04NcbU |
10 Cal Bike |
Switch when partner finishes reps |
20 sec Active Bar Hang |
10 Rolling Scorpions* |
Single Leg RDL Hold Balistic Kettlebell hold |
Handstand Hold on wall |
2 sets with band: |
2 sets of 6 Dumbbell High Rows each arm |
Bent over Trap 3 Raise with 2.5 or 5lb Change plates |
2 sets of 30 sec/leg |
2 sets of 20 sec hold |
10 Face Pulls* + 10 Pull-Backs |
Hold the top of each rep for 3 seconds |
45 Seconds each arm |
https://youtu.be/x_3he9iBerc |
*For those not comfortable/ Unable yet, 20 sec Box Pike Hold |
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https://youtu.be/WzKuFpIM5sI |
https://youtu.be/tarksGm8WE0 |
Strength: Deadlift |
Conditioning: |
Strength: Chin-up (underhand grip pull-up) |
Conditioning: |
Body Building: |
Find Heavy 3 Rep Touch n' Go |
5 rounds: |
4 to 5 sets of 8-10 reps |
5 rounds for time |
Tri-set: 3 sets |
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2:00 AMRAP of |
-Scale up by holding dummbell between legs or using a weight belt |
20 Alternating Dumbbell Snatches 45/35 |
Bent over Barbell Rows x 12-15 reps |
Conditioning: "IF-23" |
3 Sets of Dumbbell Macho Man |
-Scale down by using a band to assist |
30 Air Squats |
Dumbbell Chest Flys x 12-15 reps |
4 Rounds for time: |
Max Cal Bike in remaining time |
Conditioning: |
40 Double unders/ 80 Single unders |
Dumbbell alternating Curls x12-15 reps/arm |
23 Wall Balls 20/15 |
Rest 2:00 between AMRAPS |
With a Partner, Row 5,000m |
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17 Push ups |
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Switching every 500m, Partner not rowing must do: |
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Conditioning: AMRAP 8:00 |
11 Kipping Pull-ups |
"Macho Man"= 3 Power cleans, 3 Front Squats, 3 Shoulder to overheads |
AMRAP until partners switch: |
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5 Burpees Box Jumps |
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Go hard and all out in the 2 min |
5 "No push-up" Burpees, 10 Ball Slams, 15 Sit-ups |
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10 Alt. Single leg V-ups |
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3 min bike easy pace |
Pigeon Stretch- 2 min/side |
Thoracic rig Stretch- 2min |
Rig Hinge and Twist Stretch- 1 min/side |
Thread the needle Stretch- 1 min/side |
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https://youtu.be/tYY-cqNjuVA |
https://youtu.be/9aJ-lH6iOC4 |
https://youtu.be/PpevTnGCIcE |
https://youtu.be/9t3_kit2n7Q |
Looking for touch n go deadlifts, need to hang onto the bar and control the down |
Downward Dog to Low Lunge: https://youtu.be/bbINCXlFTw4 |
No Push-up Burpee |
Looking for a sustainable pace across all 5 rounds |
Rolling Scorpion: https://youtu.be/mS0eD-ggg6Y |
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Fire Hydrants: https://youtu.be/9gU_57jEDn0 |
https://youtu.be/5Fmj9FZR9eI |
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For the conditioning segment, split the class into 2 or 3 groups and have the time set to go off ever 2 min |
Face Pulls: https://youtu.be/odocy4geyBc |
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Rest about one minute between movements and sets for the bodybuilding today |
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The goal is to SPRINT the 2:00, as hard of an effort as possible |
Pull-backs: |
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Tough effort on the conditioning today |
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Enjoy the earned long rest and try to repeat the effort again, goal is same amount of cals on the bike |
https://youtu.be/hh0hABO25Ig |
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TO DO |
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