Week 2 of the M30 Fitmas Cycle.
Dates: Week of November 4 through Week of December 23
Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength
& THE TEST: 100 Burpees for Time! (we will re-test on December 23)
4:00 Clock
10 Single Leg Calf Raises (each)
5 Inchworm to Push Up
5 Up Downs
5 Samson Lunges (each)
Athletes Notes
For this track, we are going to be performing an AMRAP version of “Chad” with a 25 minute cut off.
AMRAP 25 Minutes:
Box Step-Ups (20 in)
Athletes Notes
Workout Strategy and Flow
- Box Step Up at a 20 inch box for Males and Females.
- if you’ve never done this high volume of Box Step Ups, I would recommend scaling the box even lower to a chair or step.
- Obviously the goal here is to move for 25 minutes and try to bust out as many step ups as you can. I highly recommend that you have a whiteboard / paper that you can use to count reps when you take a break.
- I would recommend trying to go in with a plan that can help you stay on track for the whole 25 minutes.
IDEAS:
- Every 5 minutes, switch the side of the box that you are stepping up on to change scenery.
- Complete in sets of 50 and rest for 30 – 45 seconds before starting again.
- Complete 1:00 on the left leg only, 1:00 on the right leg only, 1:00 alternating both legs.
Scaled
AMRAP 20 Minutes
Step Up to Surface
Mayhem Moms
No modification. Complete on a lower box height if needed. Use a wall or rig to help balance if needed.
5 Sets:
AMRAP 3:00
15 Bodyweight Renegade Rows with Push Up*
Max Box Step Ups (20”)
-rest 1:30 between sets-
*Push Up + Left Arm Row + Right Arm Row*
Athletes Notes
Scoring
- Score is ONLY your box step up reps each set.
Workout Strategy and Flow
- This is our OTHER option for today. If you did Option 1 (the 25 minute AMRAP) then do NOT do this too.
- This is a workout that will still bias heavy towards box step ups, in honor of today being Veterans day and other tracks are completing the hero workout “Chad”, but will give you something else to do as a buy in before working on the box step ups.
- Bodyweight Renegade Row (with push up) – 1 rep is push up + left arm row + right arm row)
- Box Step Up
Flow
0:00 – 3:00 Complete 10 Bodyweight Renegade Rows with a push up, then in the time remaining, complete max Box Step Ups.
3:00 – 4:30 Rest
4:30 – 7:30 Complete Set 2
7:30 – 9:00 Rest
9:00 – 12:00 Complete Set 3
12:00 – 13:30 Rest
13:30 – 16:30 Complete Set 4
16:30 – 18:00 Rest
18:00 – 21:00 Complete Set 5
Scaled
5 Sets:
AMRAP 3:00
10 Kneeling Bodyweight Renegade Row (with push up) OR Elevated Bodyweight Renegade Row (with push up)
Max Step Up to Surface
-rest 1:30 between sets-
Mayhem Moms
5 Sets:
AMRAP 3:00
10 Kneeling Bodyweight Renegade Row (with push up) OR Elevated Bodyweight Renegade Row (with push up)
Max Box Step Up OR Lunge to Hip Extension
-rest 1:30 between sets-
5 Sets:
AMRAP 3:00
10 Dumbbell Renegade Rows with Push Up* (2×50/35)
Max Box Step Ups (20”)
-rest 1:30 between sets-
*Push Up + Left Arm Row + Right Arm Row*
Athletes Notes
Scoring
- Score is ONLY your box step up reps each set.
Workout Strategy and Flow
- This is our OTHER option for today. If you did Option 1 (the 25 minute AMRAP) then do NOT do this too.
- This is a workout that will still bias heavy towards box step ups, in honor of today being Veterans day and other tracks are completing the hero workout “Chad”, but will give you something else to do as a buy in before working on the box step ups.
- Dumbbell Renegade Row – Push Up + Right Arm + Left Arm
- Box Step Up
Flow
0:00 – 3:00 Complete 10 Dumbbell Renegade Rows (1 rep is a push up + left arm row + right arm row). In the time remaining, complete max Box Step Ups.
3:00 – 4:30 Rest
4:30 – 7:30 Complete Set 2
7:30 – 9:00 Rest
9:00 – 12:00 Complete Set 3
12:00 – 13:30 Rest
13:30 – 16:30 Complete Set 4
16:30 – 18:00 Rest
18:00 – 21:00 Complete Set 5
Mayhem Moms
5 Sets:
AMRAP 3:00
10 Kneeling Dumbbell Renegade Row (with push up)
Max Box Step Up OR Lunge to Hip Extension
-rest 1:30 between sets-