Hey guys! Welcome to this week’s training outline! We have a great week in store.
Do your best to get back into a consistent training routine after this flu has hit many of us.
Keep focusing on the quality of your movements and taking care of your bodies with rolling, stretching, proper nutrition, etc!
Monday
Pause Back Squats and Single Leg Glute Bridges
Conditioning
Health For time: 30 Russian Kettlebell Swings 15 Strict Dumbbell Presses 20 Russian Kettlebell Swings 10 Strict Handstand Push-Ups or Dumbbell Presses 10 Russian Kettlebell Swings 5 Strict Handstand Push-Ups or Dumbbell Presses Go as heavy as possible on the kettlebell swings! Fitness 21-15-9 60/35 Power Cleans Push Press
Tuesday
Clean and Jerk!!!
Condtioning
Health
Complete as many rounds and reps as possible in 12 minutes of:
10 Calories of Assault Bike
15 Dumbbell Thrusters
20 Calories of Rowing
Fitness
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (45/30)
15 Box Jumps (24″/20″)
20 Calories of Rowing
Wednesday
Pause Bench Press and KB Rows
Conditioning
Health/Fitness
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps w 2 sec negative
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Sharkies x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
Thursday
Pallof Holds and Lateral Lunge Party!
Conditioning
Health
For time:
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups/Variation
Fitness
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
Friday
RDL’s and Reverse Lunges = Butt Pump!
Conditioning
Health
Three rounds for time of:
400 Meter Run
15 Lying Leg Raises
40 Walking Lunges with KBs or DBs
Fitness
Three rounds for time of:
400 Meter Run
20 Toes to Bar
40 Walking Lunges with 24/16 kg KBs or DB
Saturday
Team Fun Day!
In teams of 4, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 25/15 Calories of Assault Bike or 300m Run
Station 4 – Rest
