Weekly Split
Tuesday –
Thursday –
Saturday –
Tuesday –
Warm-Up
Foam Roll Back 1×2-4 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2 – deep breathing each rep
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Air Bike Steady State 2×2 minutes
Workout
Kettlebell Swing 4×15
Superset
One Arm Kettlebell Walk 4×30 seconds per arm (after 30 seconds switch hands, do these outside)
Rest – 2 minutes
Hollow Body Hold 3×45 seconds (if you need to you can take a break mid set to finish the total amount held)
Superset
Standing Dumbbell Lateral Raise Pronation 3×15
Superset
Tibial Raises 3xFailure (use a plate to stand on wit your heels to gain extra range of motion)
Rest – 2 minutes
Metcon
Slow Run To The Stop Sign
Walk Back To The End Of The Culdesac
Repeat for 5-7 rounds per person
Thursday –
Warm-Up
Foam Roll Back 1×2-4 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2 – deep breathing each rep
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Air Bike Steady State 2×2 minutes
Workout
Push-Ups on Knees or Push-Ups 4×10 (you can make these harder if too easy)
Superset
Two Arm Seated Cable Machine High Row Neutral 4×8
Rest – 2 minutes
GHD Bodyweight 3×12 (use hand assistances if needed)
Superset
Hanging Leg Lifts with Bent Knees 3×10-15
Superset
Burpees 3×15 (you can do the push ups on your knees if needed)
Rest – 2 minutes
Metcon
Tabata Sled Push Sprint – (done in the back, put a decent amount of weight on the sled as per the client)
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximal heart rate. – GO FAST ALL OUT
Recovery Walk – 70 seconds – Keep your heart rate between 55%-65% of your Maximal heart rate. – GO SLOW CATCH YOUR BREATH, WALK
12 minutes = 9 rounds per person
Saturday –
Warm-Up
Foam Roll Back 1×2-4 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2 – deep breathing each rep
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Air Bike Steady State 2×2 minutes
Metcon
One Leg Balance 4×45 seconds per leg
Superset
Cossack Squat 4×8 per leg
Superset
Standing Dumbbell Curls Supination 4×12
Superset
Lying Chest Supported Incline Bench Dumbbell Reverse Fly Pronation 4×15
Superset
Cable Machine Two Arm Pushdowns Neutral 4×12
Superset
Air Rower Steady State or Walk 4×1 minute
Rest – 30 seconds
Buy-out
Slow Run To The Culdesac on the far left near PD Station
Walk Back To The Stop Sign and Run to the end of Alpha Culdesac
Repeat for 2-3 rounds