MONDAY | HYBRID
Push-Pull | All Week with Controlled Eccentric
Warm up
Large Classes: Break Class into Two Groups/Assign to a Section
16 Min CAP Per Section
Strength: Quality Reps, Not Rushed (Use Controlled Lowering) but still trying to complete all four rounds within the time cap
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Section 1
Format below: OH Press reps | Pull ups reps | Row
Round 1: 4-4 | 6-6 | R: 100 m
R2: 8-8 | 10-10 | R: 200 m
R3: 12-12 | 8-8 | R: 100 m
R4: 4-4 | 2-2 | R: 200 m
Overhead Press
Pull Ups
Row: Focus on Technique!
*Some people will need to start on the row for the round/doesn’t matter the order of movements in each round
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Section 2
Round 1: 4-4 | 6-6 | B:8 Kcal
R2: 8-8 | 10-10 | B:12 Kcal
R3: 12-12 | 8-8 | B: 6 Kcal
R4: 4-4 | 2-2 | B: 20 Kcal
Bent Over Rows
Push Ups or Chest Press
*Some people will need to start on the bike for the round
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End all together: Split into two teams
8:00 Max Kcals Ski
5 Medball Slam Buy-in before each time on the machine (You can't start until the other person ends their turn on the ski)
Warm up
Large Classes: Break Class into Two Groups/Assign to a Section
16 Min CAP Per Section
Strength: Quality Reps, Not Rushed (Use Controlled Lowering) but still trying to complete all four rounds within the time cap
--------------
Section 1
Format below: OH Press reps | Pull ups reps | Row
Round 1: 4-4 | 6-6 | R: 100 m
R2: 8-8 | 10-10 | R: 200 m
R3: 12-12 | 8-8 | R: 100 m
R4: 4-4 | 2-2 | R: 200 m
Overhead Press
Pull Ups
Row: Focus on Technique!
*Some people will need to start on the row for the round/doesn’t matter the order of movements in each round
--------------
Section 2
Round 1: 4-4 | 6-6 | B:8 Kcal
R2: 8-8 | 10-10 | B:12 Kcal
R3: 12-12 | 8-8 | B: 6 Kcal
R4: 4-4 | 2-2 | B: 20 Kcal
Bent Over Rows
Push Ups or Chest Press
*Some people will need to start on the bike for the round
---------------
End all together: Split into two teams
8:00 Max Kcals Ski
5 Medball Slam Buy-in before each time on the machine (You can't start until the other person ends their turn on the ski)
Tuesday | Functional strength
Push-Pull | All Week with Controlled Eccentric
Core Today: Compression, Extension, and Controlled Rotation
Large Classes: Break Class into Two Groups/Assign to a Section
22 Min CAP Per Section
Strength: Quality Reps, Not Rushed (Use Controlled Lowering) but still trying to complete all four rounds within the time cap
Warm up
Hip Airplanes
Dynamic Couch Stretch
20 Box Step Ups
20 Banded Air Squats
Wide Leg Good Mornings
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Workout
Format below for each round:
Strength movement #1 reps-Strength movement #2 reps | Strength movement #1 reps-Strength movement #2 reps | Core
Section/Group 1
Round 1: 4-4 | 6-6 | Core: 20 Long Banded Knee Tucks
R2: 8-8 | 10-10 | Core: 20 Medball Tucks
R3: 12-12 | 8-8 | Core: 20 Long Banded Knee Tucks
R4: 4-4 | 2-2 | Core: 20 Medball Tucks
Bulgarian Split Squats
RDLs
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Section/Group 2
Round 1: 4-4 | 6-6 | Core: 1:00 Eccentric V Ups or Eccentric Toes to Bar
R2: 8-8 | 10-10 | Core: 1:00 Slow Straight Leg Russian Twist (Squeeze Ankles)
R3: 12-12 | 8-8 | Core: 1:00 Eccentric V Ups or Eccentric Toes to Bar
R4: 4-4 | 2-2 | Core: 1:00 Slow Straight Leg Russian Twist (Squeeze Ankles)
Supported Single RDLs
Alternating Mixed Rack Banded Squats | One arm in front rack, One arm overhead
Core Today: Compression, Extension, and Controlled Rotation
Large Classes: Break Class into Two Groups/Assign to a Section
22 Min CAP Per Section
Strength: Quality Reps, Not Rushed (Use Controlled Lowering) but still trying to complete all four rounds within the time cap
Warm up
Hip Airplanes
Dynamic Couch Stretch
20 Box Step Ups
20 Banded Air Squats
Wide Leg Good Mornings
----
Workout
Format below for each round:
Strength movement #1 reps-Strength movement #2 reps | Strength movement #1 reps-Strength movement #2 reps | Core
Section/Group 1
Round 1: 4-4 | 6-6 | Core: 20 Long Banded Knee Tucks
R2: 8-8 | 10-10 | Core: 20 Medball Tucks
R3: 12-12 | 8-8 | Core: 20 Long Banded Knee Tucks
R4: 4-4 | 2-2 | Core: 20 Medball Tucks
Bulgarian Split Squats
RDLs
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Section/Group 2
Round 1: 4-4 | 6-6 | Core: 1:00 Eccentric V Ups or Eccentric Toes to Bar
R2: 8-8 | 10-10 | Core: 1:00 Slow Straight Leg Russian Twist (Squeeze Ankles)
R3: 12-12 | 8-8 | Core: 1:00 Eccentric V Ups or Eccentric Toes to Bar
R4: 4-4 | 2-2 | Core: 1:00 Slow Straight Leg Russian Twist (Squeeze Ankles)
Supported Single RDLs
Alternating Mixed Rack Banded Squats | One arm in front rack, One arm overhead
Wednesday | MAX
Goal: Max cals
15 sec cap per person
Round 1
4:00 | Machine
Round 2
2:00 | Machine
Round 3
1:00 | Machine
15 sec cap per person
Round 1
4:00 | Machine
Round 2
2:00 | Machine
Round 3
1:00 | Machine
THURSDAY | FUNCTIONAL STRENGTH
14 min CAP
A Raises + I Raises
12-12 | 20-20
12-12 | 20-20
Chin ups + Power Cleans
12-12 | 10-10
8-8 | 6-6 | 4-4
Controlled Curls + Cossack Squats
4-6 Rounds Choice of 6-20
A Raises + I Raises
12-12 | 20-20
12-12 | 20-20
Chin ups + Power Cleans
12-12 | 10-10
8-8 | 6-6 | 4-4
Controlled Curls + Cossack Squats
4-6 Rounds Choice of 6-20
Friday | E:30 + Y:30
Treads and Bikes Only | As Small of Teams as Possible
No warm up | use first machine to ease into movement
Focus: Form and breath
Alternate machines every 5:00
In the large classes in Washington, use all 5 machines… go cyclical
Bike, tread, bike, tread, bike, repeat
(so there will be a back to back bike but keep them rotating machines)
In classes under 8, use 4 machines, go bike, tread, bike, tread
No warm up | use first machine to ease into movement
Focus: Form and breath
Alternate machines every 5:00
In the large classes in Washington, use all 5 machines… go cyclical
Bike, tread, bike, tread, bike, repeat
(so there will be a back to back bike but keep them rotating machines)
In classes under 8, use 4 machines, go bike, tread, bike, tread