MONDAY | HYBRID
Warm up:
Long banded internal + ext shoulder rotation
Hanging scap retractions
Single arm mini banded lat pull downs (hold on to one end with arm fully extended overhead, grab opposite end and pull down)
10s Single Leg RDL
20 kcals on bike
20 kcals on row
Strength Movements: Lat pull down(shoulder adduction+elbow flexion)/high pull(shoulder abduction)/ext&int shoulder rotation + elbow extension/hip hinge
Overall workout is very pull focused
Strength Workout: 3-5 Rounds
SB: 4-12s Rev Crawl + Sandbag Pull Down
Rack: 4-20 Pull Ups
*BB: 4-20 RDL’s
*KB/DB: 4-12s SA Snatch
*Progressive load on snatch + RDL... if form is good, try to move up on weight each round (anywhere from 5-10 lbs is a safe progression... no more than 20 lbs at a time for safety reasons)
Machines:
Bike & Row
- Can be done at any point in the workout
- Your choice as a coach if you want to partner people together or if you want to let them decide who is with who (as a coach on this one, you're welcome to join in if numbers are odd) - does not matter if it is guy and guy, girl and guy, both girls, etc.
Teams of 2 | One attempt per each machine
5:00 Max Kcal Bike
5:00 Max Distance Row
Have two clipboards to keep track of scores (one for bike + one for row)
Long banded internal + ext shoulder rotation
Hanging scap retractions
Single arm mini banded lat pull downs (hold on to one end with arm fully extended overhead, grab opposite end and pull down)
10s Single Leg RDL
20 kcals on bike
20 kcals on row
Strength Movements: Lat pull down(shoulder adduction+elbow flexion)/high pull(shoulder abduction)/ext&int shoulder rotation + elbow extension/hip hinge
Overall workout is very pull focused
Strength Workout: 3-5 Rounds
SB: 4-12s Rev Crawl + Sandbag Pull Down
Rack: 4-20 Pull Ups
*BB: 4-20 RDL’s
*KB/DB: 4-12s SA Snatch
*Progressive load on snatch + RDL... if form is good, try to move up on weight each round (anywhere from 5-10 lbs is a safe progression... no more than 20 lbs at a time for safety reasons)
Machines:
Bike & Row
- Can be done at any point in the workout
- Your choice as a coach if you want to partner people together or if you want to let them decide who is with who (as a coach on this one, you're welcome to join in if numbers are odd) - does not matter if it is guy and guy, girl and guy, both girls, etc.
Teams of 2 | One attempt per each machine
5:00 Max Kcal Bike
5:00 Max Distance Row
Have two clipboards to keep track of scores (one for bike + one for row)
Tuesday | FUNCTIONAL STRENGTH
Warm up:
Shoulder CARS
1:00 90/90 internal/external hip rotations
10-20 Eccentric Push Ups (Slow to lower on every rep)
20s Banded thigh and arch lateral squat walks
20s Banded thigh and arch lateral standing walks
20 Banded squats
20 Mini banded forearm OH press
DB: 4-30 Tricep Ext Skull Crushers | Long band optional
DB: Curls | Isometric hold 10 sec, 8 top half, then choice of full rep amount 4-30
BB: 4-12 Thrusters + 4-12s Front Rack Rev Lunges | these two are paired together so one right into the next, but if someone needs to use dumbbells for thrusters (shoulder mobility/etc.) that’s fine
Optional 8-20 Banded Thigh Squat Jumps + 4-12 Unbanded Box Jumps
1 round at end: Max push ups
Shoulder CARS
1:00 90/90 internal/external hip rotations
10-20 Eccentric Push Ups (Slow to lower on every rep)
20s Banded thigh and arch lateral squat walks
20s Banded thigh and arch lateral standing walks
20 Banded squats
20 Mini banded forearm OH press
DB: 4-30 Tricep Ext Skull Crushers | Long band optional
DB: Curls | Isometric hold 10 sec, 8 top half, then choice of full rep amount 4-30
BB: 4-12 Thrusters + 4-12s Front Rack Rev Lunges | these two are paired together so one right into the next, but if someone needs to use dumbbells for thrusters (shoulder mobility/etc.) that’s fine
Optional 8-20 Banded Thigh Squat Jumps + 4-12 Unbanded Box Jumps
1 round at end: Max push ups
Wednesday | MAX
Timed Machines for Max Distance + Vups/Toes2Bar
6:00 Work | 2:00 Rest
During entire class: 6 Rounds of 12-20 Reps Choice: Medball Vups/Toes2Bar/Banded Upper Body Hollow Body Holds
6:00 Work | 2:00 Rest
During entire class: 6 Rounds of 12-20 Reps Choice: Medball Vups/Toes2Bar/Banded Upper Body Hollow Body Holds
THURSDAY | FUNCTIONAL STRENGTH
Movements used: Single leg squat/split squat
DB: Bulgarian Split Sq + Plyo Option
For bulgarian split squats, you want majority of the work being done in the front leg (not pushing off with the back leg)
There is an option on this one to finish each round of weighted bulgarian split squats with unweighted plyo options | suggest this as a way to improve running/endurance/triathlon legs as well as definition through legs, but encourage they are landing soft and controlled
SA KB/DB Clean to Cossack Squat to Rotational Press | Do all reps on one side first, then all reps on the other side
(Using Right arm (R) for this description)
- Weight starts on ground, feet in athletic stance
- R SA Clean from ground up to R Shoulder
- Step R foot out wide and sit back into R glute for cossack squat
- Power out of cossack squat back up to stand, bringing R foot back into an athletic stance
- KB in R front rack position then presses overhead as you rotate through the torso (back foot should mimic a golf/baseball swing of pivoting on the ball of the foot)
*Should feel rotation through the obliques
- Start movement again from the ground on same side, complete all reps on R side before switching to L side
Side Delt Raises
Weighted Oblique Extensions
Rack: Chin Ups
DB: Bulgarian Split Sq + Plyo Option
For bulgarian split squats, you want majority of the work being done in the front leg (not pushing off with the back leg)
There is an option on this one to finish each round of weighted bulgarian split squats with unweighted plyo options | suggest this as a way to improve running/endurance/triathlon legs as well as definition through legs, but encourage they are landing soft and controlled
SA KB/DB Clean to Cossack Squat to Rotational Press | Do all reps on one side first, then all reps on the other side
(Using Right arm (R) for this description)
- Weight starts on ground, feet in athletic stance
- R SA Clean from ground up to R Shoulder
- Step R foot out wide and sit back into R glute for cossack squat
- Power out of cossack squat back up to stand, bringing R foot back into an athletic stance
- KB in R front rack position then presses overhead as you rotate through the torso (back foot should mimic a golf/baseball swing of pivoting on the ball of the foot)
*Should feel rotation through the obliques
- Start movement again from the ground on same side, complete all reps on R side before switching to L side
Side Delt Raises
Weighted Oblique Extensions
Rack: Chin Ups
Friday | E:30 + Y:30
1:30/machine + Hang + Plate Hold | Tread/Bike dominant | No tread sub: Row/Ski