nov.
1.
til 8. des.
1. Staggered Stance Goblet Squat
6. Dumbell Pushpress
okt.
31.
til 8. des.
THURSDAY WEIGHT LIFTING
WEIGHT LIFTING
Programming differs from week to week.
The coach will take you through todays schedule at the beginning of the workout.
okt.
31.
til 8. des.
DUO THURSDAY
FULL BODY: 40 MIN AMRAP
1: 50 wall balls / supermann hold
2: 50 Calories RUN
3: 50 Pushups/ 90° squat hold
4: 50 Calories RIDE (Legs Only!)
5: 50 Ground to overhead/ plank hold
6: 50 Calories ROW
okt.
30.
til 8. des.
WEDNESDAY CARDIO PYRAMIDE
RUN/RIDE - JOG/ROW
RUN - RIDE:
1 min RUN (30sec pause)
2 min RUN (30sec pause)
3 min RUN (30sec pause)
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3 min RIDE (30sec pause)
2 min RIDE (30sec pause)
1 min RIDE (30sec pause)
DeadBall JOG - ROW
1 min DB JOG (30sec pause)
2 min DB JOG (30sec pause)
3 min DB JOG (30sec pause)
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3 min ROW (30sec pause)
2 min ROW (30sec pause)
1 min ROW (30sec pause)
okt.
30.
til 8. des.
POWER WEDNESDAY
Upper Body: 45/15
Cardio: 15 min
1. Battlerope
2. Box Mountain
3. 8m Suicide Sprints
4. 5m Lateral shuttle
5. 10m Figure 8 shuttle sprint
Strength: 15 min (3 rounds)
1. Ring pushups
2. Bent over row
3. Kettlebell Halo
4. Wall seated external rotation
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1 min rest between strength-rounds
okt.
29.
til 8. des.
TUESDAY STRENGTH SESSION
Strength - 2parts 4min x 3 + Timecap
Part 1: 4 min x 3
- Deadlift 8-10 rep
- Down dog pushups 8-10 rep
Part 2: 4 min x 3
- Pullups 6-8 rep
- Dumbell shoulderpress 8-10 rep
Finisher: Timecap 5 min
- 50-100 Air squats (Weekly improvement of reps/time)
okt.
29.
til 8. des.
TEAM TUESDAY
Upper Body Partner
Strength - 18min
- 2 min x 4: Pullups (6-8)
- 2 min pause
- 2 min x 4: Shoulderpress (6-8)
- 2 min pause
Cardio - 15 min
- 4 min Partner Sprints
- 1 min pause
- 4 min Partner Crawl & Jump
- 1 min pause
- 4 min JumpRope/DoubleUnders
okt.
28.
til 8. des.