Workouts
BodEvolve week 3! Read about it here. Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15
3 rounds
In 2 mins 50 yd Squat Skips Max Situps
In 2 mins 200m run Max hrpu
In 2 mins 60 DU (180 singles) Max dips
Rest 3 min
Thursday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
20 min AMRAP 10 Pullups 10 Wall Balls 10 Situps
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30
1 min max HRPU 8x 20 sec sprint, 60 sec rest 1 min max HRPU
Tuesday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15, 5:45
Accumulate 2 mins ring plank & 2 mins deep overhead squat stance
Then 5 RFT 5 Windmills- R 5 KB High Pulls- R 5 Lateral Goblet Lunge- R 5 Lateral Goblet Lunge- L 5 KB a High Pulls- L 5 Windmills- L
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15, (5:45 yoga)
For time 25 Burpees 100 yd Lunges 100 yd Broad Jump 100 yd Traveling KB Swing Shuttle Run (25, 50, 75) 25 Burpees * 25 min cut off
BodEvolve week 2 starts today! Goal for the week is to cut gluten for 6 full days, and get in all of your daily water (bodyweight x 0.5 to 0.7= water in oz) before having any other beverages, not including your morning coffee. We are also throwing in a mental goal this week to help you focus on your attitude, as well. We all need a little attitude adjustment sometimes! Read here for the full post... Monday @ Forsythe Boat Ramp & SHS- 5am & 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15pm
Ladder- 8 min cutoff 10-9-8-7-6-5-4-3-2-1 Killers (total) 1-2-3-4-5-6-7-8-9-10 Plyo Push-up (modified: shoulder tap)
-Then- 800m Run for time
Thursday @ Training Room5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15pm, 5:45
For time
9 min AMRAP 20 Wall Balls 20 Situps
-Rest 2
6 min AMRAP 12 Box Jumps 12 Push Presses per arm
-Rest 2
3 min AMRAP 6 Dive Bombers 6 Killers per leg
----------- Thursday@ Forsythe Park- 5:45pm Friday @ Forsythe Park & SHS- 5am Friday @ Training a Room- 7:30am, 8:30, (9:30 yoga), 10:30
12 min AMRAP 10 Burpees 10 Mountain Climbers per leg 10 Squat Jumps
Way to go, Lori! Thank you for always inspiring us with your positive attitude. Lori is always pushing herself and never stops trying to improve, even with a broken wrist... she lost a pants size WHILE in a cast, by the way ;). Keep at it, Lori! We're proud of you and love having you with us! Tuesday @ Training Room 5am, 7:30, 8:30, (9:30 yoga), 10:30, 4:15, 5:45
For time: 10 HSPU 20 K2E 30 Burpees 40 Box Jumps 50 Dips 60 Pullups 70 HRPU 80 Situps 90 Squats 100 DU
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 7:30am, 8:30, (9:30 open gym), 10:30, 4:15pm, (5:45 open gym)
For time 800m run 30 HSPU (60 pike Push-ups) 800m run
BodEvolve starts today! If you missed the email, here's the goal for this week. If you want to track your progress, take waist measurements, starting weight, and progress pics ASAP! Monday @ Forsythe Boat Ramp & SHS- 5am, 5:45pm @ Training Room- 7:30am, 8:30, (9:30 yoga), 10:30, 4:15
5 RFT 25 KB Swings 10 Over the KB Burpees 200m Sprint
Members, be on the lookout for your week 1 BodEvolve goals in your email this weekend! The first 12 weeks of the rest of your life starts Monday :) Thursday @ Training Room 5am, 8:30, (9:30 yoga), 10:30, 11:39, 4:15, 5:45
3 RNFT, 12 min cutoff 24 step ups (12/12), AHAP
-then, for time- 10 Snatches (5/5) 20 DU 8 Snatches 20 DU 6 Snatches 20 DU 4 Snatches 20 DU 2 Snatches 20 DU
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp & SHS- 5am Friday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30
For time: 800m Run Rest for same amount of time as run 800m Run
Tuesday @ Training Room5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15, 5:45
12 min AMRAP 6 Pistols (3/3) 9 Chin Ups 12 KBS, (53/44#) -then- 2 min accumulated L sit hold (knees can be bent, but may not fall below hip level) 15 wall balls every pause
~Blue~
12 min AMRAP 12 kneeling lunges or air squats 9 Chin Ups (w/band) or ring rows 12 KBS (adjust weight) -then- 2 min accumulated L sit hold (knees can be bent, but may not fall below hip level) or hollow body hold 15 wall balls every pause
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Tuesday @ Forsythe Park- 5:45pm Wednesday @ Forsythe Park & SHS- 5am Wednesday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30, 4:15, 5:45
Burpee hundred! For time.
10 Burpees 10 Burpee killers (1 per leg at top) 10 Burpee K2E (1 per leg at bottom), chest doesn't go to ground) 10 Burpee squat hold (don't open hips at top) 10 Burpee + 1 HR push-up 10 Burpee broad jumps 10 Right leg burpees 10 Left leg burpees 10 Shoulder tap burpees (1 per hand, chest doesn't go to ground) 10 Burpees
All burpees are chest to ground, unless otherwise noted
~Blue~
5 reps of each instead of 10. Modify each burpee as needed (lunges in place of killers, etc)
Memorial weekend schedule: no class on Saturday! We will hold one class on Memorial Day (Monday) at Sterlington High School at 8:30am. Bring your friends and family and get in a workout before your cookout! Thursday @ Training Room 5am, 8:30, (9:30 yoga), 10:30, 11:30, 4:15pm, 5:45
E3MOM x 4 7 Pullups 7 Ball Slams 7 Burpees
Rest 3 mins
E4MOM x3 400m run Max HSPU (Pike Push-up)
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Thursday @ Forsythe Boat Ramp- 5:45pm Friday @ Forsythe Boat Ramp- 5am Friday @ SHS- 5am Friday @ Training Room- 8:30am, (9:30 yoga), 10:30, 11:30
Partners
8 RFT
Round 1: A- *20m Shuttle x1 (20m and back) B- Plank Hold -switch-
Round 2: A-20m Shuttle x3 (20m and back, twice) B- Hollow Body Hold -switch-
Round 3: A- *20m Shuttle x3 (20m and back, 3 times) B- Plank Hold -switch-
Round 4: A-20m Shuttle x4 (20m and back, 4 times) B- Hollow Body Hold -switch-
Etc...
*Increase shuttle run by 1 rep each round. Partners will alternate plank hold and hollow body hold each round.
