Training Notes:

1.) When you look through the below, it will look a little different than weeks past. We are trying out a few new things with the display of the workouts as well as how you receive them. Currently, there is a lot of unneeded content on the website and you have to take a lot of steps to get to the workouts, we are going to simplify that :). All warm-ups, cool down, teaching, etc will still be in class but the coaches will have them written out and instructed when you arrive. NOTHING has changed on the product side, just fewer words on the website, that is all. 

2.) This week is all about movement expression! We are going to learn about rope climbs, skills with Dumbbells and 2 sets of interact games! WHAT?! I know, it’s like theist week ever! We will be breaking down rig movements and more – get ready to witness the fitness! 

 

 

Monday 

Warm-Up

GAME! 

Dumbbell Prep 

 

Session 

For Time – 17min Cap 

22-20-18-15-14

Dumbbell Push Press @ 50/35

Dumbbell Reverse Lunges 

*200m Run After Each Set 

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

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Tuesday 

Warm-Up

Squat Prep 

 

Strength

A.) 10RM Back Squat – 15min Clock 

*Not a test! – 1sec pause between each rep 

 

W.O.D.

3 Rounds For Time – 11min Cap 

15 Front Squat @ 135/95 (Scale = 95/65)

20 Toes To Bar 

 

Finisher 

3 Rounds 

30sec Plank 

20sec Russian Twist 

20sec Alliterating V-Up

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Wednesday 

Warm-Up

Rope Climb Drills – From Box Or Standing 

Rope Climb Practice

 

W.O.D.

With A Running Clock 

4min AMRAP

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break, 3 Burpees 

 

-Rest 1:00-

 

4min AMRAP

Rope Climbs or Strict Pull-Up

*Everytime you break, 2 Burpees 

 

-Rest 1:00-

 

4min AMRAP

Double Unders

*Everytime you break (or miss!,) 1 Burpee 

 

-Rest 1:00-

 

4min AMRAP

Calories On Bike

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Thursday 

Warm-Up

Movement Prep 

OHS Prep 

Filly Lunge 

 

Session #1 

OTMx24

Min 1: Row For Calories 

Min 2: AMRAP – 2 Hang Power Snatch + 2 OHS 

Min 3: Hollow, Superman, Or Plank Hold 

Min 4: DB/KB Filly Lunge 

Min 5: Wall Ball @ 30/20

Min 6: Walking Rest 

 

Session #2

4 Rounds 

15sec Side Plank Left 

15sec Side Plank Right 

30sec Sit-Ups 

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Friday 

Warm-Up

Power Snatch Drills 

 

Strength

A.) OTM x 8

3 TnG Power Snatch 

 

W.O.D.

TEAM OF 2! – Alternate Rounds 

12 Rounds For Time – 22min Cap 

3 Up-Down 

5 Power Snatch @ 115/75 (Scale = 75/55)

7 Box Jump @ 24/20

9/7cal Assault Bike 

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Saturday 

Warm-Up

Dynamic

GAME! 

 

Skill

Kettle Bell Swing Prep 

 

W.O.D.

20min AMRAP

30 Wall Ball @ 20/14

30 Russian KB Swing @ 53/35

 

Finisher 

3 Sets 

30sec Med Ball Russian Twist 

30sec Hollow Flutter Kicks 

30sec Banded Face Pull 

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches 

 

  • – – – – – – – – – – – – – – – – – – – –

 

Sunday 

Warm-Up 

Clean & Jerk Prep

 

W.O.D.

For Time – 20min Cap 

30 Box Jump @ 24/20

15 Clean & Jerk @ 95/65 

30 Box Jump 

15 Clean & Jerk @ 135/85

30 Box Jump 

10 Clean & Jerk @ 185/115

20 Box Jump 

10 Clean & Jerk @ 225/145

20 Box Jump 

10 Clean & Jerk @ 275/175

 

**Warm-Up & Cool Down, and all other descriptive measures, given in class with Coaches