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Warm-Up
Hip Openers and Calf Ankles Activation Rowing Technique Part 1 15 min time cap Partners - 3 rounds each P1 - Row 500m (Perfect technique, NOT time) P2 - AMRAP of: 1 Core exercise 1 Farmer Carry (High Low Carry) Part 2 Perfect Form AMRAP 7 1/2/3/4/5/6 … KB Goblet Squat KB SDHP Down Dog Push-Ups Part 3 “Row, Bike, Run, Push” AMRAP 15 10/9/8/7/6/5 Cal Row 10/9/8/7/6/5 Cal Bike Run 200m (Always) 1x Sled Push or Plate Push- Down and Back …then 9 cals etc
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Warm Up
KB lunge; use KB to help push knee forward SQUAT patterning Activation 40/20 - Tabata A1) Single foot cone hops A2) Landmines Circuit 1 800 m run 200 m row REST 2 minutes 400 m run 400 m row or Assault bike 50 Jump Ropes (UNBROKEN-everytime you trip up is 1 half burpee) REST 2 minutes Circuit 2 Hill SPRINTS OUTSIDE Group outdoor finisher Core/Circuits-really use 15 seconds ALL out effort moves Warm-Up
Mobility & General Dynamic Activation Booty Bands & Partner Med Ball Game Pace Workout 1 15 - EMOM
Pace Workout 2 3 rounds of: 10 hanging knee to chest 2x grapevine across to blue line 10 MB Cleans 4x grapevine 10 frog push-ups 6x grapevine 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
2 min Frog Pose Wall Stretches Dynamic Activation - Running Drills & Core Warm-Up Workout TEMPO Work 1- Complete each group before moving on (Go in waves) 600m Row
TEMPO Work 2 - 10 Minute AMRAP of: 10/10 - Monster band Anti-Rotation press 5 Burpees w/mb 20 BOSU Squat hop overs 4 Burpees w/mb Sled Push - Down & Back 3 Burpees w/mb 20 Knee Grab Sit-Ups 2 Burpees w/mb TEAM WORK 3 - Objective is Finish 2 People A) BB Carry Together 200M , if raining stay inside and lunge turf together w/ BB Down and Back 1x B) Both Do Heavy Farmer Carry 100m C) 50 Total Between: Knees to Chest, other partner hangs and waits D) 30 Lateral Partner hop over burpees Warm-Up:
Stretch and Dynamic Flexibility (Light Green Band) Activation: Partners 20/10 Tabata x 2 1. Hand Pulls 2. Hand Push 3. Hand Push across 1 arm (Right and Left) 4. 1 Arm Squat (Right and Left) Workout: 2 Circuits - 30 second Intervals 15 second recovery x 3 Circuit 1
Circuit 2
OUTSIDE - "50's" - 12 Minute Cap Partners - Split reps between each person 50 - Log Flips (Back and forth) 50 - Sledge Hammers (P1 Hits while P2 Runs 100m then switch, keep this up until reps are complete) 50 - Banded Squat Rows (P1 Works while P2 does 10 burpees then switch, keep this up until reps are complete) Warm-Up
Personal Mobility & Small Group Dynamic Warm-Up Workout A 3 x 4 min AMRAPs - Rest 2 min between each A1 - Core Series
Workout B - 12 min AMRAP B1 - Box Jumps - 5 B2 - RFE Split Squats - 5/5 B3 - Band Rows - 15 Band Chest Press - 15 Band Rotation - 5/5 B4 - Hanging Knee to Chest - 15 B5 - Jumping Jacks - 30 Workout C - 16 minutes Part 1 - 4 minutes
Rest 2 minutes Part 2 - 4 minutes
Rest 2 minutes Part - 4 minutes
Warm-Up
General Dynamic / Coaches Choice Part 1 - 45/15 x 2 each station A. Battle Ropes & Cone Drills B. MB Shoulder to Shoulder Press & shuffles across turf C. Med Ball Lateral Lunges & Slide Marches Part 2 200m Run 2 rounds: 10 Ab Dolly Rollouts 10x10 Bicycles Crunch 200m Run 2 rounds: 10 Supermans 10 Hollow Rock + 5 Knees to Chest 200m Run 2 rounds: 10 Knees to Chest or TTB 10x10 MB 1/2 Kneeling Lift and Chop 200m Run 2 rounds: 30 second Side plank Hold (r&L) 20x20 Flutter Kicks 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 Warm-Up
General Dynamic & Mobility (feet calf ankle) Activation Coaches Game Part 1 3 rounds of: Max Cal Row - 1 min Max Med Ball Clean - 1 min Max Sit-Outs - 1 min Rest - 1 min Part 2 Group A 7 min AMRAP (Turf) 10-8-6-4-2 reps Med Ball Push-Ups Lunge to other side Med Ball Sit-Ups Group B 7 min AMRAP (lane) 7 - 6 - 5 - 4 - 3 - 2 - 1 reps DB Bent Over Row DB Dead Lift DB High Pull DB Curl DB Press + 1 Sprint after each round Finisher Partners - You Go I Go 3x - P1 Wall Sit P2 Shuttle Run 3x - P1 Max Chin Up Hold or TRX Invered Row Hold P2 Burpees Warm-Up
General Coaches Game Activation Tabata 4 x 20/10 • Sit-Outs • KB Swings Interval 1 20 minutes Sprint 2 Lap - 1 Bear Crawl + Crab Walk - 100m Row Tabata x 3 • Burpee Pull-Ups • Lunges Lateral Tabata x 3 • Alt DB Bentover Row • Alt DB Curl to Press Tabata x 3 • Banded Skiers • Alt. DB Snatch Tabata x 3 • MTN Climbers • Jump Squats Interval 2 10-9-8-7-6-5-5-3-2-1 Sprints 10 - Core Pickem • Hollow Rock • Sit-Ups • Side Plank R & L • Alt V-Up • Supermans |
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September 2017
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