Friday
5 RFT
10 Box Jumps
20 Ball Slams
30 DU (90 Singles)
*5 Burpees EMOM
Viewing entries in
Daily Workouts
Wednesday
For Time
21-15-9
Butterfly Situps
KBS
*Pushups
400m Run between each set
*No sloppy hand release pushups, guys! Stay tight, hips in line with the shoulders, chin tucked (don't peck the ground!) and keep those elbows tucked in close to your sides.
Monday
Ok guys, we're back to our regular schedule this week, so it's time to get back on track! There WILL be a December attendance challenge to keep you motivated through the holidays, so plan to be in class regularly! Anyone who attends at least 18 classes during the month of December will be entered to win a prize pack worth $100. This time around, 2 classes per day WILL count as 2 toward your goal, but only if they are 2 different classes. For instance, a workout and a yoga class, or a workout and a cycle class will count as 2, but 2 workouts will only count as 1. I don't expect anyone to come to 2 workouts in a day, but I never know what you guys will do to try to win something :-PThis will be good, so get your hiney to class!
Don't forget about the indoor cycling class at 7pm tonight! :)
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Fighter Pullup Progression
10 Hollow Rocks between each set
For Time, 10 min cutoff
10-9-8-7-6-5-4-3-2-1
Wall Balls
Burpees
There will not be a Saturday class this weekend! For next week, there will be 5am, 8:30am, 4pm and 5pm classes on Monday and Tuesday. Wednesday will be 5am, 8:30am, 4pm, 5:30 PiYo and 6pm Yoga. There will be an 8:30am class on Thanksgiving Day and Friday. Have a great (real food) Thanksgiving, everyone! Because I know you ALL are still sticking with the 100 Days of Real Food Challenge, ahem....
Friday
For Time
400m Run
10 Toe to Bar
20 Burpees
30 Air Squats
40 Situps
50 KBS
60 DU
200m Run
60 DU
50 KBS
40 Situps
30 Air Squats
20 Burpees
10 Toe To Bar
400m Run
Wednesday
5 Rounds
8 Ring Pushups
8/8 Step Ups
4 Rounds
Handstand*
ME Chin Hang
3 Rounds
8 Ring Dips
10 Hollow Rocks
Then
800m Run
*For handstands, practice holding a handstand on the wall, hollow body position (don't let that back arch!) or start working on freestanding handstand. No more than 30 seconds each round.
Monday
Good news! Joe Dee was able to hook up a couple of bikes to our trainers that DO NOT have a rear quick-release wheel with no problem! So... I won't make any promises, but if you've been wanting to join us for cycling class and haven't come because your bike doesn't have a quick- release wheel, just bring your bike and come on! Don't forget to sign up, to be sure you'll have a trainer!
3x
30 sec each
DU
KBS
Pushup
Rest
3x
DU
Air Squats
Butterfly Situps
Rest
3x
DU
Ball Slams
Walking Lunges
Rest
Friday
5 RNFT
Pullups (use FPP)
HSPU
Pistols
For Time
21-15-9
Wall Balls
Burpees
Monday
Indoor cycle class meets again tonight at 7pm! Woohoooo!!!
5 RFT
400m Run
30 DU
Pullups (use FPP)
30 min Cutoff
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Modified
5 RFT
200m Run
90 Singles
Ring Rows (use FPP)
30 min Cutoff
Friday
If you need to make up your final assessment from Monday, your last chance is Saturday at 8:30am!
5 Rounds
FPP
5 HSPU
5/5 Pistols
Then, 6 min AMRAP
10-20-30-40…
DU
Air Squat
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Modified
5 Rounds
FPP
5 Double KB Press or 15-30 sec Handstand hold
5/5 Step Ups
Then, 6 min AMRAP
30-60-90-120… Singles
10-20-30-40… Air Squats
Wednesday
FPP
*2 mile run
30 min cutoff
*You can split this workout up any way you want! You must complete your 5 sets of pull-ups for the FPP and a total of 2 miles, in any order or number of intervals. For example, you can do 4 sets of 800m runs with pull-ups between each set. You can do a 1 mile run twice, with a longer rest in between, in which you get in a few sets of pullups and some rolling. You can start with a 1 mile run, then do an 800 followed by 2 400s, or you can finish your 5 sets of pullups and then go for the 2 miles all at once. You get the idea! Keep in mind that the cutoff is 30 mins, so you can’t rest too long between your intervals! All 5 sets of FPP don’t have to be done during the 30 min cutoff… in fact, I'd strongly encourage you to get in a few sets during the warmup before the clock even starts.