Monday 7-23-18
A) shuttle runs; stop class every 0:30 (approx.) to do one of these between each period of shuttle runs
10 air squats
8 burpees
10 ring rows
8 pushups
B) 3×3 min AMRAPs with 1 min rest/transition between each
2 times through (in this order, then repeat for a total of 23 minutes including rest)
AMRAP 3 min
8 step ups (add DB for challenge)
8 squat jumps
rest 1 min
AMRAP 3 min
5 ring rows
5 pushups (sub to box or bench pushups or HRPU)
rest 1 min
AMRAP 3 min
8 shuttle runs
8 burpees
rest 1 min
Tuesday 7-24-18
A) warmup: (1-2 rounds, without weight first set; if time for a second warmup set add light plate as warmup for workout)
1 manmaker
10 air squats
1 manmaker
5 burpees
B) 16 minute AMRAP a plate
10 Squats holding plate (tight to body for newer athletes, overhead for advanced if desired)
10 Plate burpees (drop plate and do a burpee jumping onto and off of the plate each time)
E2min do 1 manmaker in gym, starting the AMRAP with manmaker** (no plate for manmaker)
**set up 3 cones lengthwise in the gym. Start at the turf and have 3 cones to run to for the manmakers.
1 manmaker=First cone-back to turf, second cone-turf, last cone-turf
C) Tabata planks*:
8 rounds 0:20 work 0:10 rest
*regular and side planks, mix it up
Wednesday 7-25-18
A) warmup: 2-3 rounds
8 shuttle runs
2 sled lengths
15 air squats
B)
3 groups/stations, each is 0:30 work 0:30 rest x6 rounds (6 minutes)
with 1 minute transition between stations (20 minutes total)
*spend 6 minutes at each station then 1 min to go to the next station
Station 1=Battle ropes:
1: alternating waves
2: trim hedges
3: double waves
*2 rounds (6 minutes)
Station 2= Sleds
Simply 30 seconds pushing sled 30 seconds rest
Station 3= wallballs or squats holding med ball
Simply 30 seconds of wallballs 30 seconds of rest
Thursday 7-26-18
A) 3 sets: (warmup)
8 calorie row
6 air squats
4 burpees
B) 10 rounds with partner
10 rounds each**
0:30 row
0:30 burpees
**Partner 1 works while partner 2 rests. 1 minute of work followed by 1 minute of rest while partner is going. This will take 20 minutes total.
**I did this with biking and burpees and it SUCKED. All-out effort for your minute of work. Work hard rest hard!
Friday 7-27-18
A) warmup 2-3 sets:
150m row
10 lunges
0:15 plank
10 squats
0:15 plank (pointers; alternate lifting an arm off ground)
B) Circuit- 3 rounds
1:00 at each station 0:30 rest/transition to next
Rowing
Squats (could add weight with DB for advanced athletes)
Renegade rows
Lunges (could add weight with DB’s for advanced athletes)
DB press (light)
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