Workouts
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Daily Workouts
Monday
Final Assessment! Compare your results to those from 3/2/2015. Remember, the most improved member earns their next month of membership FREE, so come prepared to give your best effort!
Warmup:
8 mins
3 Inchworms with Pushup
10 Squats
20 Mountain Climbers (total)
30 Hip Bridges (15/15)
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Assessment:
4 RFT, 20 min Cutoff
20 Burpees
30 HRPU
40 Butterfly Situps
50 Air Squats
PiYo tomorrow at 8:30am! It will be a $5 drop in class for non-members, so pass it along! This class is open to all :)
Also, make a mental note that final assessments are coming up on Monday. So rest up on Sunday, get in some good recovery yoga at 3pm with Candy (also a $5 drop-in), and plan to be there on Monday to see how much you've improved since the beginning of March!
Friday
EMOM x 10
10 KB Swings
5 Goblet Squats
-Rest 5 min-
EMOM x 10
8 KB Push Press (alt sides each round)
5 Burpees
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Scaled:
EMOM x 10
10 KB Swings
5 Air Squats
-Rest 5 min-
EMOM x 10
8 KB Push Press (alt sides each round)
2 Burpees
Thursday
3 RNFT
16 Single Leg DL (8R/ 8L)
8 Pistols (4R/ 4L)
30:10 x 4 Rounds
Ring Pushups
Mountain Climbers, feet in rings
Butterfly Situps
DU
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Scaled:
3RNFT
16 Suitcase DL
8 Step-Ups (4R/4L)
30:10 x 4 Rounds
HRPU
Mountain Climbers
Butterfly Situps
Jumprope
Wednesday
5 RFT
400m Run
30 Box Jumps
20 Wall Balls
Tuesday
3 RNFT
6 TGU, AHAP (3R/ 3L)
6-10 Strict Pullups
10 HSPU (pike pushups or seated KB press)
4 Rounds, Unbroken*
8 KB Swings
8 1-Arm Swing- R
8 1-Arm Swing- L
8 H2H Swing
*10 Burpee penalty every time KB Stops
Monday
16 min AMRAP
100m Sprint
10 Thrusters
10 Burpees
Rest 30 sec
-Rest 5 min, then
800m run for time
Friday
60sec each x 5 rounds, for max reps
HRPU
SDLHP
Burpees
Rest
Thursday
28 Days of Real Food kickoff meeting is this evening at 7pm! Join us next door at the Foundry for snacks and a movie, and get the rules for the challenge.
For Time
1 KB Complex*
10 Hanging Knee Raise
2 KB Complex
20 Hanging Knee Raise
3 KB Complex
30 Hanging Knee Raise
2 KB Complex
20 Hanging Knee Raise
1 KB Complex
10 Hanging Knee Raise
KB Complex:
1 TGU (up only)
2 Thrusters
4 OH Lunges
Then finish the TGU by laying back down
Repeat other side.
When doing 2 and 3 reps of the complex, perform all reps on one side before switching and doing the other side.
On the hanging knee raise, be sure to curl the pelvis up and pull the knees toward your elbows!
Wednesday
Tabata, for max reps
Butterfly Situps
Frog Thrusters
Flutter Kicks
Killers
-Then-
In 5 mins accumulate max time in plank
Tuesday
4 RNFT
10 Pushups (1010)
10 HRPU (immediately following regular PU)
10 Ring Rows
10 Good Mornings, AHAP
*Then, partners, for time
A- 200 DU (600 singles)
B- 100 Wall Balls
One partner works on DU while the other works on wall balls. They must work together and rest together, and may swap as desired. If one exercise is completed before the other, then one partner gets to rest- both partners cannot work on the same exercise at the same time.
