Monday 1/25
30 MIN Cap
50 - 40 - 30 - 20 - 10
Cals
10 - 20 - 30 - 40 - 50
Burpees
20 - 20 - 20 - 20 - 20
Sit-Ups
Do what you can, as you can, trying to not “over breathe” here. You have 30MINS to get through this. Break up the work as you need to. Check in, do the work, be happy you showed up!
Tuesday 1/26
10-1 For Quality (30 Mins Cap)
KB Headcutters (Deliberate 2 count pause at bottom of squat and 2 second count overhead hold)
Push-ups (Deliberate 2 count pause at bottom position and 2 second count lockout at the top)
*Rest intuitively after each round*
This is a DO NOT RUSH through the movements day. Slow & deliberate.
Then
Coach added value - Core, Stretch, Accessory work, etc.!
Wednesday 1/27
AMRAP10
12 Front Rack Front Lunges
15 Wall Ball Sit Ups https://youtu.be/gbf71HXl-aU
*Rest 2 MIN*
AMRAP8
12 Russian Swings
15 Cals
*Rest 2 MIN*
AMRAP6
12 Med Ball Tuck in Plank https://youtu.be/2uOyxZ-sL5E
15 Wall Balls
Then
2-3 Rounds NFT:
10 Windshield Wipers (5 per side) https://youtu.be/Fuccu9GFO6g >
20 Russian Twists
30 Hollow Rocks > :30 Hollow Hold
Thursday 1/28
10-9-8-7-6-5-4-3-2-1:
Power Cleans > Hang Power Cleans
Burpee Pull-Ups
200m or 20 Cals
Then
Core - Coaches Choice
Part 1: You will have a few minutes to work up to a weight you will use for the Cleans. There is a lot of volume and the reps for the cleans should be looked at as quality unbroken reps.
Friday 1/29
4 Rounds Single Side DB/KB Complex
10 Snatches or Single Arm Swings
10 Cleans
10 Front Squats
10 Push Press
10 Bent Rows
Rest and Repeat on the other side
1 Round = Both R/L
*Rest intuitively*
Then
Tabata Abs x 2:
:20 on :10 off (4MINS)
1. Hollow hold
2. Bicycles
3. Seated Leg Raises
4. Plank Ups
5. Flutter Kicks
6. Slow Mtn Climbers (cross body)
7. Ankle Touches
8. Superman hold
Saturday 1/30
9AM @ CFCA
Sunday 1/31
5 Rounds:
Max Reps Strict HSPU > Push-Ups or Handstand Hold
1MIN rest between sets
Then
6 Rounds:
6 Deadlifts
200m
Rest 1MIN between rounds
Then
CORE - coaches choice