MON, AUG 1 | Strength + Muscular Endurance
Three 15:00 Sections
STRENGTH 1
TRX Pistol to Reverse Lunge | Improves strength and range of motion
Wide Leg Good Mornings
STRENGTH 2
Double Rep Reverse Lunge | Banded Squat Jumps Optional
Long Banded KB Swings
MUSCULAR ENDURANCE
1:30 Loaded Carry Front Rack Position (No dropping weight)
1:30 Plank
8:00 Any Machine | Choice of intensity low-high
1:30 Loaded Carry Front Rack Position (No dropping weight)
1:30 Plank
STRENGTH 1
TRX Pistol to Reverse Lunge | Improves strength and range of motion
Wide Leg Good Mornings
STRENGTH 2
Double Rep Reverse Lunge | Banded Squat Jumps Optional
Long Banded KB Swings
MUSCULAR ENDURANCE
1:30 Loaded Carry Front Rack Position (No dropping weight)
1:30 Plank
8:00 Any Machine | Choice of intensity low-high
1:30 Loaded Carry Front Rack Position (No dropping weight)
1:30 Plank
TUE, AUG 2 | STRENGTH
Landmine Single Arm Overhead Press
Pull Ups
Devil’s Press
Optional Choose One: Kneeling KB Alt Hip to Around the World, Box Jump, or Handstand
Single Arm Front Raises
Plate Hold
Hollow Body Block Hold
Pull Ups
Devil’s Press
Optional Choose One: Kneeling KB Alt Hip to Around the World, Box Jump, or Handstand
Single Arm Front Raises
Plate Hold
Hollow Body Block Hold
Wed, aug 3 | MAX
Ski + Bike + Tread
*Ski dominant
4-5 Person Teams
SKI | 20:00 Total
Ski | 4 Rounds: 4:00 Work | 1:00 Rest
+
BIKE + TREAD | 20:00 Total
Bike | 1 Round: 8:00 | 2:00 Rest
Tread | 1 Round: 8:00 | 2:00 Rest
*Ski dominant
4-5 Person Teams
SKI | 20:00 Total
Ski | 4 Rounds: 4:00 Work | 1:00 Rest
+
BIKE + TREAD | 20:00 Total
Bike | 1 Round: 8:00 | 2:00 Rest
Tread | 1 Round: 8:00 | 2:00 Rest
THU, Aug 4 | Strength
Warm up:
Couch stretch
Banded thigh + arch lateral walks | lateral squat walks
TRX Reverse Lunges | hands on handles, reverse lunge with the legs
Bent over banded rows
THREE STRENGTH SECTIONS
Back of Room
Choice of Banded Squat Barbell/Sandbag: 4-12 Banded Front, Banded Back, or Banded Squat Clean
4-20 Bent over Rows
Middle
4-20s Bulgarian Split Squat + 30 sec Isometric Hold | At the end of each leg on every round is a 30 sec isometric hold
4-20 Eccentric Curls | Slow and controlled to lower
Front
4-20 Dumbbell/Kettlebell: Alternating Deadlift + Goblet Squat | Start with dumbbell or kettlebell on ground between legs, come up, transfer weight into goblet squat position, lower down, power back up, then lower weight back down to floor in deadlift position | For dumbbell, turn single heavy dumbbell on its side so one black end is down, and the hands are on the other end
375/300 m Row | 1:30 CAP
Couch stretch
Banded thigh + arch lateral walks | lateral squat walks
TRX Reverse Lunges | hands on handles, reverse lunge with the legs
Bent over banded rows
THREE STRENGTH SECTIONS
Back of Room
Choice of Banded Squat Barbell/Sandbag: 4-12 Banded Front, Banded Back, or Banded Squat Clean
4-20 Bent over Rows
Middle
4-20s Bulgarian Split Squat + 30 sec Isometric Hold | At the end of each leg on every round is a 30 sec isometric hold
4-20 Eccentric Curls | Slow and controlled to lower
Front
4-20 Dumbbell/Kettlebell: Alternating Deadlift + Goblet Squat | Start with dumbbell or kettlebell on ground between legs, come up, transfer weight into goblet squat position, lower down, power back up, then lower weight back down to floor in deadlift position | For dumbbell, turn single heavy dumbbell on its side so one black end is down, and the hands are on the other end
375/300 m Row | 1:30 CAP