Friday June 9 – Partner Ladders
Partner Ladders
Partners complete a Ralph McGill Run between each ladder
Complete the following in an I go, you go fashion using the following rep scheme:
1-6-1
-Box Jumps
-Band Front Raise to Side Raise = 1 rep
-KB Bent Over Rows (complete ladder up to 6 and back down on 1 side,
Thursday June 8 – 10 Min Strength + The Laundry List
10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.
Mobility between sets:
-
Squats –
Wednesday June 7 – RowX
Groups of 3 with 1 person rowing, 1 person doing single/double jump rope AMRAP, 1 person doing jungle gym AMRAP. 30s transition/rest between stations.
Rowing: Focus is on stroke rate.
Tuesday June 6 – Mama Said Knock You Out
Mama Said Knock You Out (re-assessment from 4/18)
12-Min EMOM [(e)mama said you knockout out] style assessed workout.
12-min continuously running clock.
Monday June 5 – 10 Min Strength + Go!
Newbie Day 1: Teach bracing and record plank (2 Min Max)
Teach Hollow Hold and check progression level.
Teach Pushup, Squat,
Friday June 2 – 10 Min Strength + The Wipe Out
10-Min Strength: Max reps of 2KB Front Squats or 2KB Shoulder Press: 5 sets of max reps, starting new set every 2 min.
Mobility between sets:
-
Squats –
Thursday June 1 – The Running Man
The Running Man (assessed)
3 rounds:
800m Run (lap around TFL)
10 Pullups (R – unassisted, W – JG Pullups,
Wednesday April 19 – Row + AMRAP + Descend the Ladder
Row + AMRAP + Descend the Ladder
Groups of 3 with 1 person rowing, 1 person doing AMRAP, 1 person doing DL/Pushup descending ladder.
Tuesday April 18 – Mama Said Knock You Out
Mama Said Knock You Out (assessed)
12-Min EMOM – 12-min continuously running clock.
Every minute will begin with burpees followed by the prescribed exercise for the remainder of the minute.