Monday Small Group
AMRAPS and EMOMS
Skill Work: Bench Press 4×6 reps
EMOM for 6 minutes
Minute 1: 6 reps of Hang Squat Clean Thrusters
Minute 2: 6 Burpees over the Bar
AMRAP for 6 minutes
8 Sumo Hold Bicep Curls
8 Tricep Kickbacks
8 Reverse Crunch to LL
20 Jump Rope
HIIT for 6 minutes
3 rounds for 40/20
Russian Swing
Hollow Rock
KID FIT CREW
Tuesday Small Group
Skill Work: Back Squat: 7 rounds for 10 reps work up to heavy each set
EMOM for 16′
Minute 1: 4 Wall Climbs
Minute 2: 8 Wall Balls
Minute 3: 4 Front Rack BB Lunge
Minute 4: 4 DB Clean and Jerks
STUDENT ATHLETIC CLASS
Tuesday Barre Class
4 rounds of 40/10
Banded Lat Pull Down-Pull Apart-Curls-Row
Around the World Crunch-Press – Hinge-Press and Hollow Hold-Pullover Bridge-DB Pull Throughs
Pilates Ball Sit Back Raised Curl-Leg Hold and Punches-Tricep Ext with Arabesque-Ball Crunch
Wednesday Small Group
Heavy Day!
5 sets of 8 reps #1
Box Squat DB Romanian DL
Cable Kickbacks Seated Calf Raises
5 Sets of 8 reps #2
Hamstring Curl with Swiss Ball DB Glute Bridge on Bench
DB Sumo Squat DB Side Lunge
Extra Burnout: 5x200m row/bike/run
STRENGTH AND STRETCH CLASS: CHEST AND TRICEPS
Single S. with Drop Set #1 15-12-8+8
DB Chest with Rotation
Gian Set 15-12-8
DB Close Grip Chest Press -DB Partial Chest Fly
Single Set with Drop Set #2
St. DB Ov. Tricep Extension
Single Set with Drop Set #3
St. DB Tricep Kickback
Thursday Small Group
3 rounds of 45/15
Set #1
TRX SL Squat
SL DL
SA DB PRESS
SL Hops
Set #2
Shuffle Jump Lunges
Bosu Mtn. Climbers
Row/Bike/Run
Oblique Dips
SKILL WORK:
Cleans 4 rounds 8 reps
Run 4 sets of 200m
Friday Small Group
4 rounds 40-20
TRX Skaters
Pull Ups
SH. Taps
Inchworm to LL
V Up to Med. Ball Transfer
Plyo Jump from Small Box
Russian Twists
Tricep Kickback
Skill Work:
Push Press 4 sets of 5
Band Bicep Curls 4 sets of 10
Saturday Small Group and Strength Workout
Partner Chipper
Partner 1 does work while Parter 2 does hold (switch so each partner does the work then move on to next exercise)
- 10 Turkish Get ups; Plank Hold
- 20 Push Press; Hollow Body Hold
- 30 Box Jumps; Wall Sit
- 40 Cleans; Handstand or Ov.Hold
- 50 DL; Hanging L Sit
- 200 JR; Hanging L Sit
REPEAT one more time
Strength and Stretch: Back and Biceps
Single Set #1 15-12-8+8
BB Deadlift
Super Set 15-12-8
Pull Over with Plate
Pull Up
Giant Set 15-12-8
BB Rev. Grip Bent over Row
DB One-Arm Staggered-stance Bent-over-Row
DB Rev. Fly
Single Set #1
:30 :20 :10
Close Grip Chin Up
Single Set with Drop Set #2 15-12-8+8
St. BB Bicep Curl Sh. Grip
Single Set #2 15-12-8
1-1-2 DB Hammer Curl
Force Set 5×5
St. BB Bicep Curl wide grip
Single Set #3
:30 :30
Airplane to Cobra
