JUNE 27-JULY1
Monday, Tuesday, Thursday, and Friday will all be Hybrid with different formats of combining strength and conditioning for each day.
Monday
Pull + Core + Conditioning
4-20 Pull ups | First two reps eccentric
4-12s Rows | Plank Rows or Bent Over (Barbell) or SA Bent Over Rows
30-60 sec Goblet Hold Farmer Carry
500 m/400 m Row or 400 m Run
——--
8-20t Table Top + Sandbag Lateral Pulls
4-20 Front Raises
Medball tucks or hanging knees to chest
24/18 Kcal Bike or 500/400 Kcal Ski
The conditioning on this format should be moderate intensity, not max. 💛
4-20 Pull ups | First two reps eccentric
4-12s Rows | Plank Rows or Bent Over (Barbell) or SA Bent Over Rows
30-60 sec Goblet Hold Farmer Carry
500 m/400 m Row or 400 m Run
——--
8-20t Table Top + Sandbag Lateral Pulls
4-20 Front Raises
Medball tucks or hanging knees to chest
24/18 Kcal Bike or 500/400 Kcal Ski
The conditioning on this format should be moderate intensity, not max. 💛
Tuesday
Strength + Max Format
Warm up + Sprint Mechanics
Workout
Tuesday will be 3 groups/teams
- no more than 5 in a group
- if 3 person teams, allocate 20 sec of team rest after every time the third person goes
- each group will start and end with 3:00 max machine, 7:00 strength
- 2 strength movements in each group
Group 1
Tread
- 4-12 Cleans + Overhead Press (can be done as one movement, but if so still emphasize importance of form for each movement - no need to rush from clean into OH press… or they can be broken into separate movements… all cleans, then all overhead press. Overhead press can be barbell or single arm.)
Tread
Group 2
Bike
- 6-12s Single Arm KB Swings
- 10 Medball Slam
Bike
Group 3
Row
- Ski + Reverse Lunge (this is a complex/Combo move: as you extend the arms down, you’ll step back into a reverse lunge. Complete all on reps on one leg and then the other side)
- Sandbag Walking Lunges + Power Thru | Choice of double or single rep
Row
Warm up + Sprint Mechanics
Workout
Tuesday will be 3 groups/teams
- no more than 5 in a group
- if 3 person teams, allocate 20 sec of team rest after every time the third person goes
- each group will start and end with 3:00 max machine, 7:00 strength
- 2 strength movements in each group
Group 1
Tread
- 4-12 Cleans + Overhead Press (can be done as one movement, but if so still emphasize importance of form for each movement - no need to rush from clean into OH press… or they can be broken into separate movements… all cleans, then all overhead press. Overhead press can be barbell or single arm.)
Tread
Group 2
Bike
- 6-12s Single Arm KB Swings
- 10 Medball Slam
Bike
Group 3
Row
- Ski + Reverse Lunge (this is a complex/Combo move: as you extend the arms down, you’ll step back into a reverse lunge. Complete all on reps on one leg and then the other side)
- Sandbag Walking Lunges + Power Thru | Choice of double or single rep
Row
WEDNESDAY
RUNNING WORKSHOP + E:30
Running Workshop with a Mid/Longer Distance Emphasis
Sprint Mechanics
Form with mid/longer distance:
Why is a quick cadence important?
It essentially creates less impact/time on each foot and less stress/demand on joints. Overtime, it often helps improve efficiency and speed.
For workshop, encourage everyone to watch while people are running on the tread... both listening and watching their form.
If you hear a loud smacking/snapping/etc. it generally means they are landing the foot in front of the hip (usually mid foot or on the toe)
If you hear more of a thud sound it generally means they are heel striking... depending on where the foot is in relation to the hip, the thud will have a different octave of sound.
- Highly suggest recording people and both showing/sending their form to them so they can see for themselves
------
E:30
Important to address the idea of 'soreness'
- A loooot of people use soreness as an excuse to 'take a day off' when really exercise (especially not at a high intensity) can allow for flushing of lactate and can speed UP recovery
- If someone wasn't here yesterday, feel free to encourage them to operate at a slightly higher pace (NOT MAX) but one that feels good but where they are still exerting themselves a bit
Format the class however you'd like (idea is for them to have as close to 30 minutes of movement as possible)
Running Workshop with a Mid/Longer Distance Emphasis
Sprint Mechanics
Form with mid/longer distance:
- Foot strike is more midfoot (NOT HEEL)
- Foot strike still lands under the hip (LIKE SPRINTING)
- Cadence is quick
- - Avoid over-striding with long distance running
- - Over-striding will cause more injury (especially shin splints)
- - A long stride is not bad if the foot strikes under the hip + cadence remains around a 170-190 strides/min (you can usually tell this with apps/watches)
- - Think light quick cadence "hot potato. hot potato, hot potato"
- Arms are relaxed but moving forward and back rather than side to side
- - Hands go from shoulder to hip pocket, as opposed to reaching forward or going across the body
- Stand tall, allow diaphragm/ribs to expand laterally
- Slight forward lean through the body so it feels almost like you are falling forward
- Run relaxed
Why is a quick cadence important?
It essentially creates less impact/time on each foot and less stress/demand on joints. Overtime, it often helps improve efficiency and speed.
For workshop, encourage everyone to watch while people are running on the tread... both listening and watching their form.
If you hear a loud smacking/snapping/etc. it generally means they are landing the foot in front of the hip (usually mid foot or on the toe)
If you hear more of a thud sound it generally means they are heel striking... depending on where the foot is in relation to the hip, the thud will have a different octave of sound.
- Highly suggest recording people and both showing/sending their form to them so they can see for themselves
------
E:30
Important to address the idea of 'soreness'
- A loooot of people use soreness as an excuse to 'take a day off' when really exercise (especially not at a high intensity) can allow for flushing of lactate and can speed UP recovery
- If someone wasn't here yesterday, feel free to encourage them to operate at a slightly higher pace (NOT MAX) but one that feels good but where they are still exerting themselves a bit
Format the class however you'd like (idea is for them to have as close to 30 minutes of movement as possible)
THURSDAY
Conditioning focus: Rowing form
Back Rack | Body weight
4-20 Chin Ups
8-30 Isometric Push Ups | Hold at bottom for 2 sec
Optional: Bent knee chin up hang with controlled rotation of knees from side to side
Middle of room | Dumbbells
6-30t Alt Bicep Curls | Change grip rotation every rep (Supinated, neutral, pronated)
6-20 Chest Press | From Bench or Ball, Change grip rotation every rep (Supinated, neutral, pronated)
Optional: Box Jumps
Front of room | Sandbag, Kettlebell, Rower
250 m/200 m Row | Focus on form - Deadlift form (legs push and upper back pulls simultaneously, full extension thru hips + bar to chest... reverse order going back in... bar path, then chest lifts, THEN knees bend)
8-20t Sandbag Bent Over Row + Explosive Push | Use good deadlift form every time when picking up sandbag off ground, stay bent through the hips, row sandbag, then as explosive as possible push the sandbag to the ground (avoiding your own feet)
1:00 Controlled Kettlebell Straight Leg Russian Twist | Seated on the ground, Legs stay down on the ground - they are NOT lifted, keep legs squeezing together out straight, hands are on horn of kettlebell and slowly rotating from side to side
Back Rack | Body weight
4-20 Chin Ups
8-30 Isometric Push Ups | Hold at bottom for 2 sec
Optional: Bent knee chin up hang with controlled rotation of knees from side to side
Middle of room | Dumbbells
6-30t Alt Bicep Curls | Change grip rotation every rep (Supinated, neutral, pronated)
6-20 Chest Press | From Bench or Ball, Change grip rotation every rep (Supinated, neutral, pronated)
Optional: Box Jumps
Front of room | Sandbag, Kettlebell, Rower
250 m/200 m Row | Focus on form - Deadlift form (legs push and upper back pulls simultaneously, full extension thru hips + bar to chest... reverse order going back in... bar path, then chest lifts, THEN knees bend)
8-20t Sandbag Bent Over Row + Explosive Push | Use good deadlift form every time when picking up sandbag off ground, stay bent through the hips, row sandbag, then as explosive as possible push the sandbag to the ground (avoiding your own feet)
1:00 Controlled Kettlebell Straight Leg Russian Twist | Seated on the ground, Legs stay down on the ground - they are NOT lifted, keep legs squeezing together out straight, hands are on horn of kettlebell and slowly rotating from side to side
Friday
Strength + Max Conditioning
Set up: Two pieces of paper/pens (one for each team)
Room layout: Have all four machines on one side of the room, and the other four on the opposite side
For max: Divide everyone into two even ability teams, max will be completed individually throughout the entire class, but each effort will go toward the team kcal goal... team one will stick to the machines on the left side of the room, team two will stick to the right side of the room
WARM UP
Banded thigh + arch warm up
Sprint mechanics
WORKOUT
Max Notes:
While they will all go at individual times throughout the class, once they complete a machine, they will write down their total kcal amount on the sheet at the front
Workout Format
Group 1| 20:00
Bulgarian Split Squats
Banded Thigh Squat Jumps
0:20 Banded Thigh Bike | Max Kcals
0:20 Banded Thigh Row | Max Kcals
Group 2 | 20:00
SA Snatch
Sandbag Ground to Alt Shoulder
0:20 Tread | Max Kcals
0:20 Ski | Max Kcals
Set up: Two pieces of paper/pens (one for each team)
Room layout: Have all four machines on one side of the room, and the other four on the opposite side
For max: Divide everyone into two even ability teams, max will be completed individually throughout the entire class, but each effort will go toward the team kcal goal... team one will stick to the machines on the left side of the room, team two will stick to the right side of the room
WARM UP
Banded thigh + arch warm up
Sprint mechanics
WORKOUT
Max Notes:
While they will all go at individual times throughout the class, once they complete a machine, they will write down their total kcal amount on the sheet at the front
Workout Format
Group 1| 20:00
Bulgarian Split Squats
Banded Thigh Squat Jumps
0:20 Banded Thigh Bike | Max Kcals
0:20 Banded Thigh Row | Max Kcals
Group 2 | 20:00
SA Snatch
Sandbag Ground to Alt Shoulder
0:20 Tread | Max Kcals
0:20 Ski | Max Kcals
