Tuesday
4 RNFT
4 Strict Toe To Bar
5 Strict HSPU
6 Pistols (3/3)
Then, 10 min AMRAP
1 Wall Walk
15 Box Jumps
20 sec hanging L-Sit
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Daily Workouts
Monday
New shirts are coming! Preorder by June 15 to save money and to guarantee you'll get what you want! You can order in the gym and pay by cash, check, or credit card.
6 min AMRAP
10-20-30-40-50, etc
Unbroken DU
Then, 7 RFT
16 min cutoff
6 Burpees
12 KB Swings
100m Sprint
Then
Accumulate 5 mins in plank.
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Modified:
6 min AMRAP
10 Unbroken DU
or 6 min DU practice
No change for the rest of the workout.
Friday
For Time
21-15-9
HRPU
Dips (rings or boxes)
400m Run
21-15-9
Box Jumps
V-Ups
400m Run
21-15-9
Ring Rows
Ball Slams
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Modified:
3 Rounds
12 HRPU
12 Box Dips
200m Run
3 Rounds
12 Squat Jumps
12 Situps or crunches
200m Run
3 Rounds
12 Ring Rows (or 6/6 bent over KB Rows)
12 Ball Slams
Thursday
4 RNFT
12 Suitcase Straight Leg Deadlifts
2 Wall Walks
Then, 4 Rounds UB
8 KBS
8 Single KBS- Right
8 Single KBS- Left
8 H2H KBS
*3 Burpee penalty every time KB stops. Perform burpees before picking KB back up.
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Modified:
4 RNFT
12 Suitcase SLDL
ME Plank hold
Then, 4 Rounds
20 sec KBS
10 sec Rest
Wednesday
Last workout of the day is at 4pm. Join Sonia for PiYo at 5pm and Candy for yoga at 6pm!
For Time
800m Run
30 Wall Balls
400m Run
20 Wall Balls
200m Run
10 Wall Balls
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Modified:
4 Rounds
200m Run
10 Wall Balls
Tuesday
EMOM x 15, alternating
10 Ring Pushups
10 Pullups
5/5 KB Snatches
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Modified:
EMOM x 15, alternating
10 Pushups
15 Jumping pullups or 5/5 Bent over KB Rows
10 KB Swings
Monday
For Time
100 DU
100m Weighted Walking Lunges*
100 Butterfly Situps
*Perform lunges with a single KB carried at your side, switch arms as needed. Rx size KB is 20/12kg.
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Modified:
2 Rounds
10 DU attempts + 50
singles
40 Walking Lunges
40 Butterfly Situps (or crunches)
Friday
Today is the last day of the 4pm class for summer! Starting next week, the evening schedule will be 5 & 6pm, and 5pm only on Fridays.
For Time
30 Box Jumps (24/20”)
30 Pullups (kipping or band ok!)
30 KB Swings (20/16kg)
30 Walking Lunges (total steps)
30 Knee to Elbow
15/15 Push Press (16/12kg)
30 Good Mornings (20/16kg)
30 Wall Balls (20/16#)
30 Burpees
30 DU (10 attempts + 60 singles)
Thursday
30sec ME x 4 rounds
Hollow Body Hold
KB Swings
Ball Slams
Rest
Then, for time
21-15-9
Goblet Squats
Burpees
Tuesday
3 RNFT
Max Strict Pullups
Max Strict HSPU
For time
50-40-30-20-10
DU
25-20-15-10-5
Wall Balls
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Modified:
Max Chin hang, eccentric pullups (3-5 reps), or ring rows.
Pike Pushups with feet on wall or box, or L-sit KB shoulder presses.
To modify to singles, multiply DU by 3. BUT, do the first 10 DU of each round as DU attempts!