Bodyweight training, weight training, functional training, endurance training, core training

Bodyweight training, weight training, functional training, endurance training, core training

45 – 60 mins

45 – 60 mins

Dumbells, resistance bands, skipping ropes, or odd objects such as bag filled with books as weight

Dumbells, resistance bands, skipping ropes, or odd objects such as bag filled with books as weight

Scalable 

Scalable 

Moderate – High Intensity

Moderate – High Intensity

Tuesday

On 0

Emom x 10

Ms in 1 – 40 second plank

Min 2 – 40 second wall squat (at parallel) (Scale: Reduce times to

ensure exercises are unbroken)

on 11

Emom x 12

Min 1 – 30 second side plank (right)

Min 2 – 30 second side plank (left)

Min 3 – 10 cossak squat each way

(Scale: perform the side plank on knee ensuring

full hip extension, reduce cossak squat depth)

On 24

Emom x 12

Min 1 – 50 double unders

Min 2 – 4 wall climbs

Min 3 – 30 lateral jumps

Min 4 – 15 tricep dips (Scale: 100 single skips,

reduce wall climb range maintaining tight

midline, reduce jump height, scale dips to chair or stair dips)

Monday

1) Warm up:

3 rounds

Dynamic calf stretch (straight arm plank position, walk heels into

ground to feel stretch in lower leg) x 20 repMs

Hollow Rocks x 20

Doorway Pec Opener (forearm against doorway at right angles.

Gently twist away from the arm being stretch

20 rear lunges .

Conditioning “Zachary Tellier”

For Time:

20 Burpees .

25 Push-Ups

10 Burpees On 24

25 Push-Ups Emom x 12

50 Lunges Min 1 – 50 double unders

10 Burpees Min 2 – 4 wall climbs

25 Push-Ups Min 3 – 30 lateral jumps

50 Lunges Min 4 – 15 tricep dips (Scale: 100

single skips, reduce wall climb range

maintaining tight midline, reduce jump height,

scale dips to chair or stair dips)

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 air squats (Cap 30 mins)Ohend

Cool Down

Cobra stretch 2 mins (if this is too intense perform the stretch on

your forearms instead of your hands)

Lying quad stretch x 1 min each leg (lay on your

side, hold your heel to your butt. Aim to squeeze your glute

and have full hip extension during this stretch)

Static Doorway Stretch x 1 min each arm

(perform in the same set as the warm up

exercise but hold in a static pose this time)

3)Metcon

– 12/10/8/6/4/2.

– Dumbbell Power cleans.

– Dumbbell Front squats.

– Burpee over dumbbell.

– 50 DU at the end of each set

Tuesday

On 0

Emom x 10

Ms in 1 – 40 second plank

Min 2 – 40 second wall squat (at parallel) (Scale: Reduce times to

ensure exercises are unbroken)

on 11

Emom x 12

Min 1 – 30 second side plank (right)

Min 2 – 30 second side plank (left)

Min 3 – 10 cossak squat each way

(Scale: perform the side plank on knee ensuring

full hip extension, reduce cossak squat depth)

On 24

Emom x 12

Min 1 – 50 double unders

Min 2 – 4 wall climbs

Min 3 – 30 lateral jumps

Min 4 – 15 tricep dips (Scale: 100 single skips,

reduce wall climb range maintaining tight

midline, reduce jump height, scale dips to chair or stair dips)