Workouts
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Daily Workouts
Sonia will not be able to teach her 5:45pm PiYo class on Wednesday, but class isn't cancelled! Instead, our new yoga instructor, Candy Latiolais, will be teaching yoga. Come check it out! She will be adding some new yoga classes to the schedule very soon!
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Wednesday
EMOM x 7
7 Thrusters
Shuttle run- 15m and back, 25m and back
EMOM x 7
7 KB Swings, AHAP
7 Burpees
Tuesday
16 min AMRAP
2 Wall Walks
1 + 1 Pistols (per leg)
1 + 1 Toe To Bar
*Do 2 wall walks every round, but start with 1 rep and add 1 more every round for pistols and TTB.
2 min AMRAP
Air Squats
Monday
For Time
800m Run
5 Rounds
20 Pass thru Lunges
20 HRPU
20 Wall Ball Situps
800m Run
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Modified
400m Run
3 Rounds
20 Walking Lunges
20 Pushups
20 Situps
400m Run
Friday
Tabata:
Pushups
Split Squats (alt. legs each round)
Dips
Flutter kicks
Thursday
4 RNFT
*10 Body Rows (elevate feet, add weight if able)
*10 HSPU
Then, 12 min AMRAP
10 Pullups
20 Wall Balls
* The number 10 isn't set in stone here... do what you can without going to total failure. Consider this part more like practice. To modify HSPU, work on negatives, practice getting your handstand, or go with pike pushups.
I just had to share this recipe for paleo tortillas... These tortillas are awesome! Pork shoulder in the crock pot all day, roll it up in these tortillas with some sautéed peppers and onions, salsa and guacamole, and YUM!
http://paleonewbie.com/paleo-gluten-free-tortillas-recipe/
Wednesday
For time, 20 min cutoff
50-40-30-20-10
Double Unders
*KB Swings
Situps
Then, 2 min AMRAP
HRPU
* Go for speed on the KB swings, rather than as heavy as possible. Think fast and explosive!
Congratulations to our member of the month this month, KayLea Brantley! She improved on her January assessment by a WHOPPING 46.8%! She made a huge improvement in her double unders, which really helped on that final assessment score. Way to go, KayLea! Enjoy your free month with us :)
Scroll down to see the rest of the results, for those who did both assessments!
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Monday
30 min AMRAP
400m Run
10 Single Arm KB Swings (per arm)
10 Single Arm Thrusters (per arm)
10 Burpees
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January Assessment Results:
KayLea - 46.8%
SuAnn- 33.3%
Austin- 29.4%
Angie N.- 28.6%
Lori B. 27%
Nikki- 25%
Kelli- 25%
Sheila F- 23.9%
Sheila G- 21.1%
Stevie- 19.1%
Crystal- 16%
Milissa- 14.2%
Chad A- +2%, but +17# on KB swings
Thursday
5 Rounds, 1 min per station
Wall Balls
KB Swings
DU
Rest
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Friday
3 RFT
20 SHLHP
100m Farmer Carry
25 Toe to Bar (V-Ups)
400m Run
FYI- We still don't have power! 5am training room class... Feel free to bring any battery powered disco balls, strobe lights, or coffee makers you may have laying around ;)
Tuesday
8 TGU, AHAP
4 rounds
8-10 Strict Pullups
8 Bulgarian Split Squats per leg
-Then-
21-15-9
KBS Swings
Weighted Squat Jump
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Wednesday
For Time, partners
A- 100 Situps
B- Handstand Hold (or Hollow Body Hold)
A- 100 Frog
Thrusters
B- Squat Hold
A- 100 SLDL
B- Plank Hold
Partners must complete 100 reps of "A" as a team, swapping as needed. Reps don't count unless "B" is performing static hold.
Monday
3 rounds
For max reps, 90 seconds at each station:
Burpees
Push-ups
Box jumps
Butterfly sit-ups
Double unders
Air Squats
Rest
