Wednesday
For Time
800m Run
20 DU
600m Run
40 DU
400m Run
60 DU
Then, 100 Stups
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Modified
For Time
3X
400m Run
20 DU (60 Singles)
Then, 50 Situps or Crunches
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Daily Workouts
Monday- Final Assessments!
Results will be compared with those from the first assessment on July 13.
Warmup
4 Rounds
10 Air Squats
10 Pushups
10 H2H KBS
Assessment
1 min Pushup
1 min GSQ
1 min Strict Pullup/ Ring Rows
4 min KBS
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And here are the rules!
PUSHUP
Chest must touch floor at the bottom of each rep. Releasing weight on chest at bottom is ok, but not required. Torso must remain tight. Hips, shoulders and ankles must stay aligned. Pushups from toes = 1 pt each
Pushups from knees= 1/2 pt each
Pushups with upper body elevated on 16” box = 1/3 pt each
GOBLET SQUAT
Heels must stay in contact with floor, hips must drop below knees. Knees and hips must lock out at top. Students choose their weight and get as many QUALITY reps as possible in 1 min.
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each
PULLUP
Strict, no kipping and no bands! Elbows must be fully extended at bottom, and chin must go over the bar at the top.
For ring rows, torso and hips must remain straight, with shoulders, hips and ankles in a straight line. Ring height is set at student’s belly button when standing (bottom of rings).
Pullups= 2 pt each*
Ring Rows = 1 pt each*
Ring Rows with bent knees = 1/2 pt each*
*notice that the point values have changed here!
KB SWING
Students choose their weight and get as many QUALITY reps as possible in 4 min. Rest as needed. All variations of swings will count- single arm, hand to hand or 2 hand.
12kg= 1.5 pt each / 16kg= 2 pt each / 20kg= 2.5 pt each / 24kg= 3 pt each / 32kg= 4 pt each
Student must pick a single modification/ weight of each exercise and stick with it through the test. Starting pushups from the toes and then dropping to knees is not allowed!
Saturday class will be mobility only! Coffee will be provided, so come (in your pajamas and slippers, if you want) get in some recovery work and earn another attendance point toward the attendance challenge! Take the weekend to recover and get ready for those final assessments on Monday!
Friday
In 4 mins
400m Run
ME Butterfly Situps
-Rest 1 min-
In 4 mins
400m Run
ME Pushups
-Rest 1 min-
In 4mins
400m Run
ME Butterfly Situps
-Rest 1 min-
In 4mins
400m Run
ME Air Squats
Wednesday
Fighter Pullup Progression
Jumprope practice between rounds
16min AMRAP
400m Run
3 Wall Walks
6/6 Pistols
Monday
Fighter Pullup Progression
200m Run between rounds
*A- 10-9-8-7-6-5-4-3-2-1
Pushups
B- Plank Hold
A- 10-9-8-7-6-5-4-3-2-1
Goblet Squat
B- Goblet Squat Hold
1 min ME Butterfly sit-ups
-rest 1 min-
1 min ME Butterfly sit-ups
*Group A does 10 pushups while group B holds a plank, then they swap. Then A does 9 pushups, while B holds plank, etc. Squats follow same procedure.
Friday
Fighter Pullup Progression
Foam/ ball rolling between sets
Partners, for time
A- 10 WB + 20 DU
B- ME Butterfly Situps
Switch after "A" finishes. Continue until a total of 150 situps are completed
Rest together, work together!
Wednesday
Fighter Pullup Progression
Prying Goblet Squats
8 RFT
8 Deck Squats
8 Strict TTB
8 Broad Jumps
Monday
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
25 DU
*E3MOM, 10 Burpees
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Modified
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
75 Singles
*E3MOM, 5 Burpees
Friday
Fighter Pullup Prog.
Pistols (same rep scheme as pull-ups)
Rest as needed
5 RFT
2 Wall Walks
6 Burpee Broad Jumps
12 Pushups
16 Killers (total)
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Modified
Fighter Pullup Prog.
Pistols progression (same rep scheme as pull-ups)
Rest as needed
4 RFT
2 Wall Walks
6 Burpees
12 Pushups
16 Lunges (total)
Wednesday
Stations, 5 Rounds
200m Row
DU
Air Squats
Ball Slams
Situps
Each station lasts as long as it takes rower to finish 200m. If 2 are rowing at a time, everyone continues until BOTH reach 200m.