Workouts
Thursday
5 RNFT
5 HSPU
3/3 Pistols
100m Farmer Carry
30 sec Hollow Body Hold
Then, 4 Rounds
30 sec Wall Balls
30 sec Rest
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Modified
5 FNFT
5 Seated Double KB Press
3/3 Pistol progressions or 6 Goblet Squats, AHAP
50m Farmer Carry
30 sec hollow body hold
Then, 3 Rounds
30 sec Wall Balls
30 sec Rest
Wednesday
For Time, 15 min cutoff
10-9-8-7-6-5-4-3-2-1
Burpees
Mountain Climbers (per leg)
Squat Jumps
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Modified
For Time, 15 min cutoff
10-8-6-4-2
Burpees
Mountain Climbers (per leg)
Squat Jumps
Tuesday
5 Rounds
3/3 TGU Squat Style
5 Ring Pushups
5 Strict Pullups or Ring Rows
Then
10-8-6-4-2, UB
Single KBS-R
Single KBS-L
H2H KBS
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Modified
4 Rounds
2/2 TGU
10 HRPU
10 Jumping Pullups
Then
3 Rounds
30 sec KBS
30 sec rest
Monday
For Time
800m Run
60 DU
400m Run
30 DU
Rest 3 min
Then, 7 Rounds
50m sprint/ walk back
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Modified
3 Rounds
200m Run
10 DU attempts + 30 singles
Then, 5 Rounds
50m sprint/ walk back
Friday
60 sec each x 5 Rounds for total reps
Ball Slams
Broad Jumps
DU
Rest
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Modified
30 sec work: 30 sec rest x 5 rounds
Ball Slams
Broad Jumps (or squats)
Jump Rope
Rest 60 sec
Thursday
2/2 TGU, AHAP
10 Min AMRAP
1-2-3-4-5…
Snatch-R
Windmill-R
Front Squat-R
Push Press-R
Repeat Left Side
Then
400m Jog
5 Min AMRAP
1-2-3-4-5...
Snatch-R
Windmill-R
Front Squat-R
Push Press-R
Repeat Left Side
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Modified
2/2 TGU
3 Rounds, or 10 mins (whichever comes first)
15 KBS
3/3 Windmills
6 Goblet Squats
3/3 Push Press
Then
400m Jog
3 Rounds, or 10 mins (whichever comes first)
15 KBS
3/3 Windmills
6 Goblet Squats
3/3 Push Press
Wednesday
3 Rounds
Tabata*
Wall Balls x 2
Situps x 2
Burpees x 2
Rest 1 min
Rest 4 min
800m Run for time
*Perform 2 Tabata rounds (20:10) of each exercise, rest 1 minute, and repeat for a total of 3 rounds.
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Modified
3 Rounds
30s work: 30s rest of each
Wall Balls
Situps
Burpees
Rest 1 min
Rest 4 min
400m Run for time
Tuesday
4 RNFT
1 min Handstand practice
ME Strict Pullups
EMOM x 12, alternating
12 Toe To Bar
30 DU
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Modified:
4 RNFT
ME Hollow Body Hold
ME Ring Rows
EMOM x 12, alternating
12 Knee to elbow,V-Ups or situps
ME DU, DU attempts, or 40 singles
Monday
Today is the LAST day to preorder shirts! I need to have all payments today- the orders will be placed tomorrow morning! You may still be able to get a shirt even if you miss the preorder, but I can't guarantee that there will be any left in your size, and the cost will be $23, instead of $20.
For Time
50 KBS
400m Run
40 HRPU
400m Run
30 KBS
400m Run
20 HRPU
400m
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Modified
For Time
20 KBS
200m Run
20 HRPU
200m Run
15 KBS
200m Run
15 HRPU
200m Run
Friday
PiYo tomorrow at 8:30am! $5 drop-in for non-members.
For time
40-30-20-10
Wall Balls
Situps
*10 Burpee penalty every time wall ball stops during a set.
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Modified:
4 Rounds
10 Wall Balls
20 Situps
