12-Week Challenge Group Sessions!
12-Week Challenge Group Sessions!
We are excited to bring a brand new training program to the Lighthouse Group Sessions. Make sure to watch the video when you get some time to learn more!!
12-WEEK CHALLENGE DETAILS!!!
PLEASE REGISTER ASAP WITH THIS LINK and MAKE SURE TO SCHEDULE A TIME FOR YOUR MEASUREMENTS/PERSONAL NUTRITION PLAN!
GROUP SESSION: 2/1/20
GROUP SESSION: Saturday, February 1st 2020
“BROKEN”
AMRAP in 30:00
10 Box Jumps (5 step down + 5 jump over)
10 Shoulder-to-Overhead
10 Sit-ups/V-ups (5 of each)
Notes
– continue where you leave off every 30 seconds.
– Weight for shoulder-to-overhead should be moderate (most should not go over 95/65)
GROUP SESSION: 1/31/20
GROUP SESSION: Friday, January 31st 2020
Part 1: Squat Strength Flow
EMOM for 15 minutes:
Min 1: Front Squat x 8 reps
Min 2: Weighted Sit-ups x 30 sec
Min 3: Push-ups x 15 sec
Part 2: Muscle Endurance/Conditioning
50 sec: Wall Balls + 10 sec: Rest
50 sec: Jump Rope + 10 sec: Rest
40 sec: Wall Balls + 20 sec: Rest
40 sec: Jump Rope + 20 sec: Rest
30 sec: Wall Balls + 30 sec: Rest
30 sec: Jump Rope + 30 sec: Rest
40 sec: Wall Balls + 20 sec: Rest
40 sec: Jump Rope + 20 sec: Rest
50 sec: Wall Balls + 10 sec: Rest
50 sec: Jump Rope
notes:
– Strength work: add weight from last week. Any push-up variation can be used for min 3.
– If you are great at counting reps, keep track of BOTH total wall balls and total Jump Ropes.
– Jump rope can be double unders, thunders, speed rope, or any jump-roping variation.
GROUP SESSION: 1/30/20
GROUP SESSION: Thursday, January 30th 2020
“FLOOR IT”
Part 1: The 20s
EMOM for 9:00
MIN 1- Chin Ups x 20 sec
MIN 2- Barbell Strict Press (from ground) x 20 sec
MIN 3- Bike Sprint x 20 sec
Part 2: The 30s
EMOM for 9:00
MIN 1- Push Balls x 30 sec
MIN 2- Skaters x 30 sec
MIN 3- Row/Ski x 30 sec
Part 3: The 40s
EMOM for 9:00
MIN 1- Russian KB Swings x 40 sec
MIN 2- KB Plank Taps x 40 sec
MIN 3- Farmers Carry x 40 sec
*rest ~2 minutes between stations
Notes
– shoot for 8-12 reps for the shoulder press
GROUP SESSION: 1/29/20
GROUP SESSION: Wednesday, January 29th 2020
Part 1: Push+Pull Strength
15 minutes:
Bench Press x 8 reps
Barbell Bent-over Row x 8 reps
Part 2: Core+Conditioning
AMRAP in 11:00
1-2-3-4-5-6-7-8-etc..
Turkish Get-ups (per hand)
Prison Yard Lap
notes:
– Strength work.. rest as needed for your own goals on part 1. Less rest if you are going lighter or are looking for more sets/hypertrophy. Less sets and longer rests if you are trying to get stronger and use heavier weights.
– Turkish Get-ups… form is the priority with these so don’t rush them to get a “better score”. Use runs as recovery if TGU are tiring for you, and push the pace if you are feeling good.
GROUP SESSION: 1/28/20`
GROUP SESSION: Tuesday, January 28th 2020
“LIL MISS SUCCUBUS”
Part 1: Endurance Intervals
15 minutes
Row/Bike/Ski/Run
(switch every 5:00)
2:00 Hard Pace / :30 Rest
1:00 Hard Pace / :30 Rest
:30 Hard Pace /. :30 Rest
1:00 Rest/Transition to next movement
Part 2: Variety Intervals
EMOM for 15 minutes:
Min 1: Single-Arm DB Thrusters x 30 sec
Min 2: Toes-to-Bar/Rings/Knee Tucks x 30 sec
Min 3: Jump Rope x 30 sec
Notes
– Don’t go out too hard on first 2min endurance interval. Ideally you should be able to go slightly faster on the 1:00 interval and then slightly faster again on the 30 sec interval.
– Switch Arms on SA Thrusters at 15-second point or stay on the same arm and switch each round (start with “weak” arm. if you do it this way)
– Consider splitting TTB/TTR/Tucks into 2-3 sets during the 30 seconds to get the most out of the time interval.
GROUP SESSION: 1/27/20
GROUP SESSION: Monday, January 20th 2020
“MY FLOW”
Part 1: Strength
EMOM for 15 minutes:
Min 1: RDLs x 8 reps
Min 2: Elevated Goblet Lunges x 30 sec
Min 3: Wall Walks x 15 sec
Part 2: Conditioning
EMOM for 15 minutes:
Min 1: Row/Ski/Bike x 30 sec
Min 2: Elevated Goblet Lunges x 30 sec
Min 3: Planks x 30 sec
GROUP SESSION: Tuesday, 1/21/20
GROUP SESSION: Tuesday, January 21st 2020
BENCHMARK (update score and modifications)
“Fight to the Death”
EMOM for 5:00 + 1 min transition between movements
12-15-18-21-24 Wall Balls @ 20/14 to 10/9ft
12-15-18-21-24 Push Press @ 75/55
12-15-18-21-24 Box Jumps @ 20″/16″
12-15-18-21-24 KBS @ 53/35
12-15-18-21-24 Row/Ski cals (-6 cals for women)
GROUP SESSION: 1/20/20
GROUP SESSION: Monday, January 20th 2020
Weekly GlowFest Challenge:
Your Score for the new Benchmark “Fight to the Death” this Tuesday!\
“Dr. Ying Yang”
Part 1: Strength
EMOM for 15 minutes:
min 1: RDL x 10 reps
min 2: DB Step-ups x 30 sec
min 3: Push-ups x 15 sec
Part 2: Conditioning
EMOM for 15 minutes:
min 1: Row/Bike/Ski/Run x 30 sec
min 2: Walking Lunges x 30 sec
min 3: Burpees x 3o sec
notes:
– Record RDL weight to comments (no google sheets for RDLs)