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Warm-Up Mobility & General Dynamic Activation Booty Bands & Partner Med Ball Game Pace Workout 1 16 min EMOM (switch each minute)
Pace Workout 2 3 rounds of: 10 hanging knee to chest 2x grapevine across to blue line & back 10 MB Cleans 3x grapevine 10 frog push-ups 4x grapevine Pace Workout 3 "Grippy" 2000m Row - P1 Farmer Walk - P2 Plank Hold - P3 partner 1 rows as far as possible while partner 2 does 1 Farmer walk to 100m mark leaves KBs and runs back, Partner 3 hold the plank. Then P1 runs to get the KBs while P2 holds Plank and P3 Rotates to chip away at the Row. Goal get through the 2k row as fast as possible.
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Warm-Up
General Mobility & Dynamic Coaches Game Activation Tabata Core Circuit - 20/10 x 3 • Stork Stance Hold (right foot) • Kneegrab Sit-up - roll over - Supermans - roll back repeat • Stork Stance Hold (left foot) Workout 1 - 3 x 6 min Goes • Run Lane 5-4-3-2-1 Mi5 Maker 1-2-3-4-5 Run Lap (stereo to barn door) • Turf AMRAP 30 Battle Ropes 15 Sit-ups 7 Wall Balls • Rig EMOM 7 10 KB Swings or 5 KB Cleans 4 Box Jumps Workout 2 - Sprint Relays (Groups of 3 or 4) • round 1 (4x each partner) - MB Shuttle bring D & B • round 2 (3x each partner) - 5/4/3 - MB Slams • round 3 (2x each partner) - Bear crawl to Sprint back • round 4 (1x each partner) - Sprint to 5 Burpees + break 1 minute between rounds to explain next round Tabata / Chipper
Warm-up 50 Singles 10 Over Unders (Good Mornings) 10 Down Dogs to Cobras 50 Singles 4/4 Lunge reach to sky 4/4 Sampson stretch 4/4 Lateral lunge and reach over 50 Singles 10 I's, Y's, T's 5 Bear Crawl to Push Up 10x10 Shoulder Circles 10x10 Straight Arm Plank w/ rotation (right and left) Mobility 1 Minute Banded hip stretch 1 Minute Foam Roll Lats Interval 1 Metcon (8 Rounds for reps) Tabata Smash Tabata - Row (Max Cals) Rest 1 Minute Tabata - Sit-Ups or Ab Dolly Rest 1 Minute Tabata - DB Thrusters Rest 1 Minute Tabata - Jump Rope Rest 1 Minute Tabata - DB Lateral Lunges Rest 1 Minute Tabata - Push Up w/ Sit outs Rest 1 Minute * Perform 8 rounds of 20 /10 = 4 min of each group then rest 1 min and rotate on to the next exercise. Start wherever you would like. Interval 2 Metcon (AMRAP - Rounds and Reps) AMRAP 10 - Chipper 10 minute time cap: Line Up at Rig... 1 1,2 1,2,3 1,2,3,4 1,2,3,4,5 1,2,3,4,5,6 1,2,3,4,5,6,7 1,2,3,4,5,6,7,8 repeat ......................................... 1- Shuttle Sprint 2 - Burpees 3 - MB Squat Cleans 4 - MB OH Lunges 5 - Jumping Pull-Ups 6 - Down Dog Push Ups 7 - MB Sit-Up 8 - MB Rainbow Slams Warm-Up
General Coaches Game to get them moving:) Activation Tabata 4 x 20/10 • 1/2 kneeling KB press • KB Swings Interval 1 Tabata x 2 • Burpee Pull-Ups :) • Lateral step ups Tabata x 2 • Alt DB Push Press • Band Curl to press Tabata x 3 • Banded Skiers • Alt. DB Snatch Tabata x 4 • MTN Climbers to chest • Jump Squats with bands (put under feet and around neck) Interval 2 10-9-8-7-6-5-5-3-2-1 Sprint down and back in gym OR 8 cal row/6 cal bike -THIS IS ALL OUT 10 - Core Pickem you can mix and match just pick 1movement after each sprint:) • Hollow Rock Holds for 10 second • Posture Sit ups • Side Plank R & L • V-Ups • Super people Time at the end:) Group fun stretch /partner finisher Warm Up
2 rounds of: 15 - SDHP (use KB or 2 db) 15 - Knee grab Sit-Ups 15 - KB Swings 15 - Spiderman/spiderwoman Push-Ups Mobility- Pick 2-3 moves to mobilize Interval 1 "Bend it" 3 rounds of 5/5 KB or light DB pyramids 5/5 opposite arm opposite leg reach and try to grab behind you and stretch quads 10/10 single arm thrusters REST 60 seconds…go right into Interval 2 200 m ROW 100 m WEIGHTED run 20 cal assault bike 100 m WEIGHTED run 50 burpees (yes, you read that right) 100 m weighted run 25 Wall balls 100 m run Rest 3 minutes and go right into 1/2/3/4/5/6/7/6/5/4/3/2/1 of plate push down and back short way=1 rep STRICT push ups and MB Crunches -toss up HIGH into the air and catch it GROUP STRETCH AT THE END Warm Up
Circle warm up- little longer than normal. 10 minute to get body moving and work out the soreness Dynamic-coach choice game- get them to know more about each other Interval 1 16 min AMRAP 4/4 steps ups (20-25 for ladies) 35-45 guys and 4 burpees REST 4 full minutes Interval 2 200 single jump ropes—1 broad jump—175 single jump ropes——2 box jumps—150 single jump ropes—3 frog hops—125 single jump ropes—4 lateral lunges/side—100 single jump ropes—5 jump squats—125 single jump ropes—6 burpees—150 single jump ropes—7 jumping pull ups—175 single jump ropes—8 shoulder taps/arm—200 single jump ropes—9 wall balls Group Finisher Tabata 20/10 - 8 rounds -Mountain climbers and dolphin planks (on forearms into down dog) Warm-Up
General Dynamic Activation Tabata 20/10 x 8
Workout Group A 3 minutes on 2 minutes off x 4 30 KBS 15 Knees to Chest or TTB Max Burpee Box Jumps or Burpee Plate Overs 2 Minutes Reset Workout Group B 3 minutes on 2 minutes off x 4 14/10 Cal Row 15 Wall Balls Max knee grab it-ups Finisher - Partner Up 4-3-2-1-2-3-4 reps Plate Push you go I go Warm Up
Mobility - T spine & Hips Activation Booty band series Strength 1 Front Squat - 8/8/6/4/2/16 Rest 1.5 min between sets Strength 2 Work for 10 minutes A1 - DB Split Squat - 8/8 A2 - DB Renegade Rows - 5/5 A3 - 10 Hollow Rocks & 5 Supermans push-ups Strength Finisher Partners of 3 P1 - Front Rack Hold with KB (1 or2) P2 - "Pace setter" Row 400m or bike 15 calls or Run 200m P3 - 5 Air Squats - 5 Burpee - 5 Med Ball Squat Cleans (AMRAP until P2 is finished) **Switch after p2 is done , each complete 3 full times through. Warm-Up
Mobility & General Dynamic Activation Group Med Ball Game / musical chairs Pace Workout 1 15 - EMOM
Pace Workout 2 3 rounds of: 10 hanging knee to chest or TTB 2x grapevine across to blue line and back 10 MB Cleans 4x grapevine across to blue line and back 10 sit - outs per side 6x grapevine across to blue line and back Pace Workout 3 Each perform 2x P1 - R. Side Plank hold L. Side Plank hold While P2 sets the time by sprinting, P1 is doing the side plank hold... P2 - 2 Sprints Down & Back while partner holds side plank position Warm Up
General dynamic movements outside at tires Part 1 60-40-20 second goes no rest Group A BB Push-Press Bicycle Crunches Box Jumps Group B SDHP Cones Drill Jump Rope Group C Jumping Pull-Ups MB Sprint Transfers KB Leg Lifts Part 2 Tire Flip Relay Groups of 4 2 and 2 you go I go |
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September 2017
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