Workouts
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3 rounds
Goblet Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Strength
3 Rounds
Pullup Progression
Work Capacity
3 RFT
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 FSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
*These are SPRINTS! Each set should be performed at an all out effort.
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.
The 21 Day Sugar Detox kickoff meeting is Saturday at 9am! That means there will not be a workout this weekend. The Saturday morning workout will be back on th schedule next weekend!
Baseline
Box breathing/ rolling trouble spots
ROM drills
2 Rounds
10 GSQ
15 Jumping Jacks
10 V- Ups
15 Pushups
Work Capacity
3 Rounds
15 Wall Balls
100m Sprint
30 sec Rest
3 Rounds
15 TTB
100m Sprint
30 sec Rest
3 Rounds
15 Box Jumps
100m Sprint
30 sec Rest
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.
BASELINE
Box breathing/ rolling trouble spots ROM drills
3 Rounds
20 sec Prying GSQ
5 Dive Bomber Pushups
Bear Crawl
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
For Time
800m Run
4/4 Pistols
4 HSPU
600m Run
6/6 Pistols
6 HSPU
400m Run
8/8 Pistols
8 HSPU
Add weight to pistols if able. HSPU should be strict, if possible, or modify to strict double KB presses.
Durability
Accumulate 2 min Hollow Body Hold
Yoga or active stretch
Thursday is the final day to sign up for the sugar detox! I'm preparing packets for each participant, so please sign up in advance if you plan to join us :)
Baseline
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Mountain Climbers
Lunges
Shoulder Taps
Jumprope Singles
Work Capacity
1 min each x 4 Rounds
Butterfly Situps
Air Squats
Ball Slams
DU
Rest
Durability
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Windmills
5/5 Halos
5/5 Bent Over Row
10 GSQ
Strength
3 Rounds
Pullup Progression
Work Capacity
5/5 TGU + 3 Thrusters at the top of each TGU
-then-
21-15-9
Wall Balls
Burpees
Durability
Yoga or active stretch.
Because of Spring Break this week, there will not be a 4:15 class on Monday, Tuesday and Thursday. 5:30pm will be the only evening class on those days! 4:15 class will still meet on Wednesday and Friday. Check the schedule here!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Good Mornings with PVC
10 Deadstop KBS
20 sec Hollow Body Hold
100m Run
Work Capacity
5 RFT
400m Run
30 KBS
15 TTB
Durability
2 min/2 min couch stretch
Yoga or active stretch.
There will not be a yoga class tomorrow... Enjoy your Easter and we'll see you back in the gym on Monday!
Baseline
Box breathing/ rolling trouble spots
ROM drills
20 sec Flutter Kicks
20 Air Squats
20 Plank Shoulder Taps
400m Run
20 V-ups
20 Walking Lunges
20 Plank- knee to opposite elbow
Work Capacity
*Tabata
Wall Balls
Situps
Pushups
Run
*Finish 8 rounds of 20 sec on, 10 sec off for wall balls, then stop the clock. Allow students to reset and move to 8 rounds of situps, etc. So they will finish all 8 rounds of one exercise before moving to the next!
Durability
Yoga or active stretch
You only have 10 today 😉
Baseline
Box breathing/ rolling trouble spots
ROM drills with PVC:
10 pass-throughs
10 Fig 8s per side
10 OH Squats
3 Rounds
10/10 Bird Dogs
10 Supermans
10 Frog Thrusters
100m Run
Work Capacity
For Time
800m Run
70 DU
60 Air Squats
50 KBS
40 V-Ups
30 Thrusters
20 Pullups
10 Burpees
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.
Head to our Events & Camps page for info!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 H2H KBS
5/5 Thrusters
5/5 Windmills
20 sec Prying GSQ
Strength
3 Rounds
Pullup Progression
Rather than trying to achieve 3 sets of 10 before progressing to the next step, I’m changing it to 3 sets of 5! Once you can achieve 3 sets of 5 of a given progression, move to the next level of progression.
Work Capacity
10-9-8-7-6-5-4-3-2-1
Kneeling one arm press-L
Bent over row-L
Clean-L
Front Squat-L
Repeat-R
Durability
2 min/ 2 min couch stretch
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
20 sec Active Hang (straight arms, shoulders pulled down)
20 Mountain Climbers
10 Ball Slams
Work Capacity
3 Rounds
20 Bear Squats
20 Hip Bridges
-400m Run-
3 Rounds
10 Pushups
10 Pullups (kipping is ok, or go to jumping pull-ups or ring rows)
-400m Run-
3 Rounds
20 Air Squats
20 Frog Thrusters
-400m Run-
Durability
100 Back crunches*
*In crunch position, rather than trying to crunch up off the ground, crunch your back down into the ground. There will be some upper torso lifting off the floor, but that’s not the focus. The focus is pressing lower back down HARD into the floor. It's like lifting into a hollow body hold, but your feet remain flat on the floor and your hands are supporting your head. It can help to roll a yoga mat under the lower back and “press” the mat into the floor with each crunch.
