Protected: Weekly Update | 11March2023
March 11, 2023Protected: Weekly recap-ish
March 24, 20237 weeks!! Look at me go!
Saturday March 18, 2023
The Workout
Tread Block 1
- 90 sec push
- 30 sec base
- 75 sec push
- 45 sec base
- 1 min push
- 1 min base
- 45 sec push
- 75 sec base
- 30 sec push
- 90 sec base
- 30 sec AO
- Check distance
Tread Block 2
- 10.5 min tread for distance — 1.14 miles (9:13/mile)
- Try to match or beat distance from block 1
Floor Block 1 – 10.5 minutes
- 3 rounds circuit:
- 8 each x single arm neutral grip thruster with rotation
- 10 / 8 / 6 total x alt tall kneeling to squat to jump
- 8 x high pull
- Repeat until time called:
- 10 total x sprinter sit-up
- 10 x back extension to lat pull down
Floor Block 2 – 10.5 minutes
- 3 rounds circuit:
- 8 x skier swing
- 10 / 8 / 6 x power push up
- 4 each x lateral lunge to balance bicep curl
- Repeat until finisher:
- 10 x straight leg raise to crunch
- 10 total x low plank alt leg lift
- Finisher: Member’s choice of 30 sec of sprinter sit-up or low plank alt leg lift
Friday March 17, 2023
I took the In Body scan before this class…. offffftt……
The Workout
Today is the “Luck of the Draw” workout – essentially a team / switch template.
Form groups of three – I will call them Partner A, B and C. Each team member will start on a different station – treadmill, rower and floor and rotate through for each round. Transition times are 1 minute.
Team to accumulate distance on the rower. Three distance goals – 6000m (green), 7500m (orange), 9000m+ (red).
Floor Exercises – Circuit
- Goal – 5 rounds, team members pick up where previous team member left off
- 4 / 8 / 12 / 16 / 20 x TRX squat jack
- 4 / 8 / 12 / 16 / 20 x alt full step up to hammer curl
- 4 / 8 / 12 / 16 / 20 x close grip chest press
- 4 / 8 / 12 / 16 / 20 x dumbbell high row
- 4 / 8 / 12 / 16 / 20 total x high plank to alt wide step
- 4 / 8 / 12 / 16 / 20 total x alt full v up
- Bonus: Decrease rep count by 4, get as far down the rep ladder as possible
Round 1 – 4 minutes
- Partner A: 1 min base to push, 3 min push
- Partner B: 4 min row for distance
- Partner C: 4 min of floor exercises starting at 4 reps
- 1 minute to transition to next station
Round 2 – 3 minutes
- Partner C: 3 min push @ 2%
- Partner A: 3 min row for distance
- Partner B: 3 min of floor exercises, picking up where Partner C left off
Round 3 – 2 minutes
- Partner B: 2 min push @ 3%
- Partner C: 2 min row for distance
- Partner A: 2 min of floor exercises, picking up where Partner B left off
Round 4 – 1 minute
- Partner A: 1 min push @ 4%
- Partner B: 1 min row for distance
- Partner C: 1 min of floor exercises, picking up where Partner A left off
Round 5 – 4 minutes
- Partner C: 1 min base to push, 3 min push
- Partner A: 4 min row for distance
- Partner B: 4 min of floor exercises, picking up where Partner C left off
Round 6 – 3 minutes
- Partner B: 3 min push @ 2%
- Partner C: 3 min row for distance
- Partner A: 3 min of floor exercises, picking up where Partner B left off
Round 7 – 2 minutes
- Partner A: 2 min push @ 3%
- Partner B: 2 min row for distance
- Partner C: 2 min of floor exercises, picking up where Partner A left off
Round 8 – 1 minute
- Partner C: 1 min push @ 4%
- Partner A: 1 min row for distance
- Partner B: 1 min of floor exercises, picking up where Partner C left off
Round 9 – 4 minutes
- Partner B: 1 min base to push, 3 min push
- Partner C: 4 min row for distance
- Partner A: 4 min of floor exercises, picking up where Partner B left off
Round 10 – 3 minutes
- Partner A: 3 min push @ 2%
- Partner B: 3 min row for distance
- Partner C: 3 min of floor exercises, picking up where Partner A left off
Round 11 – 2 minutes
- Partner C: 2 min push @ 3%
- Partner A: 2 min row for distance
- Partner B: 2 min of floor exercises, picking up where Partner C left off
Round 12 – 1 minute
- Goal: increase intensity
- Partner B: 1 min push @ 4%
- Partner C: 1 min row for distance
- Partner A: 1 min of floor exercises, picking up where Partner B left off
Wednesday March 15, 2023
I did a fitness consult with Coach Beraiah after this class to talk about goals and what not.
The Workout
Tread Block 1
- 30 sec base @ 4%
- 1 min base
- 30 sec base @ 6%
- 1 min base
- 30 sec base @ 8%
- 1 min base
- 1 min push
- 30 sec AO
Tread Block 2
- 30 sec base @ 8%
- 90 sec base
- 30 sec push @ 8%
- 90 sec base
- 30 sec AO @ 8%
Tread Block 3
- 30 sec base @ 6%
- 90 sec base
- 30 sec push @ 6%
- 90 sec base
- 30 sec AO @ 6%
Tread Block 4
- 30 sec base @ 4%
- 90 sec base
- 30 sec push @ 4%
- 90 sec base
- 30 sec AO @ 4%
Floor Block 1 – 6 minutes
- 200m push row @ 22 – 24 strokes / minute
- 8 x low band dead lift to low row
- 8 each x low band reverse lunge with torso rotation
- 150m push row @ 22 – 24 strokes / minute
- 8 x low band dead lift to low row
- 8 each x low band reverse lunge with torso rotation
- 100m push row @ 22 – 24 strokes / minute
- 8 x low band dead lift to low row
- 8 each x low band reverse lunge with torso rotation
- If finished then row for time
Floor Block 2 – 15.5 minutes
- 3 rounds back to back:
- 6 x single arm split squat (L)
- 6 x split stance single arm low row (L), rest
- 6 x single arm split squat (R)
- 6 x split stance single arm low row (R), rest
- 3 rounds back to back:
- 6 x single arm clean (L)
- 6 x single arm shoulder press (L), rest
- 6 x single arm clean (R)
- 6 x single arm shoulder press (R), rest
- 3 rounds back to back:
- 6 x low side plank thread the needle (L)
- 6 x low side plank crunch (L), rest
- 6 x low side plank thread the needle (R)
- 6 x low side plank crunch (R), rest
- If finished then complete exercises as a single block until finisher
- Finisher: member’s choice of 30 sec AO row (@ 22 – 24 strokes / minute) or 30 sec of alt single arm clean
Tuesday March 14, 2023
Treadmill prep for dritri! I was not feeling it this morning… so tired… thankful for Coach Beraiah today to keep me motivated!
The Workout
Tread Block
- 5 min base to push
- 1 min base
- 4 min base to push (increase intensity)
- 1 min base
- 3 min push
- 1 min base
- 2 min push
- 1 min base
- 4 min push
- 1 min AO
- Total distance covered = 2.37 miles (9:37/mile)
Floor Block – 23 minutes circuit:anchor
- Round 1:
- 12 x deadlift (30#x2)
- 12 x reverse crunch
- 12 x deadlift (30#x2)
- 12 total x sit up to alt punch
- 12 x deadlift (30#x2)
- 12 x back extension
- 300m push row
- Round 2:
- 12 x sumo squat to upright row (10#x2)
- 12 x reverse crunch
- 12 x sumo squat to upright row (15#x2)
- 12 total x sit up to alt punch
- 12 x sumo squat to upright row (15#x2)
- 12 x back extension
- 300m push row
- Round 3:
- 12 x tall kneeling tricep extension (15#)
- 12 x reverse crunch
- 12 x tall kneeling tricep extension
12 total x sit up to alt punch12 x tall kneeling tricep extension12 x back extension300m push row
Monday March 13, 2023
This one was harddddddd……….
The Workout
Tread Block
- 3 min push – 6.5 mph
- 1 min WR
- 3 min push – 6.6 mph
- 1 min WR
- 3 min push – 6.6 mph
- 1 min WR
- 3 min push – 6.9 mph
- 1 min WR
- 3 min push – 7.0 mph
- 1 min WR
- 2.5 min push – 7.1 mph
- 30 sec AO – 9.0 mph
Floor Block 1
- 1 min of front loaded alt reverse lunge
- 1 min of bicep curl to upper cut – 10#
- 1 min of
lateral bound to squat jumplateral step lunges
Row Block 1 – 3 minutes
- 200m AO row
- 20 x foot exchanges
- Check distance at end of block
Floor Block 2
- 30 sec of front loaded alt reverse lunge
- 30 sec of bicep curl to upper cut
- 30 sec of lateral bound to squat jump
- 30 sec of front loaded alt reverse lunge
- 30 sec of bicep curl to upper cut
- 30 sec of lateral bound to squat jump
Row Block 2 – 3 minutes
- 200m AO row
- 20 x foot exchanges
- Check distance at end of block, try to match or beat your distance from block 1
Floor Block 3
- 1 min of front loaded alt reverse lunge
- 1 min of bicep curl to upper cut
- 1 min of lateral bound to squat jump
Row Block 3 – 3 minutes
- 200m AO row
- 20 x foot exchanges
- Repeat until finisher: 30 sec AO row