Workouts
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Windmills
5/5 Halos
5 Prying GSQ
Work Capacity
45:15
Half kneel to stand- L
Half kneel to stand- R
KBS
GSQ
Kneeling Windmill- L
Kneeling Windmill- R
KBS
GSQ
Supine to Sit- L
Supine to Sit- R
KBS
GSQ
TGU- L
TGU- R
KBS
GSQ
Durability
Brettzel- 10 breaths per side
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Supermans
10 Frog Thrusters
10 Good Mornings
20 Jumping Jacks
Work Capacity
3 min AMRAP of circuit
Rest 1 min
4 min AMRAP of circuit
Rest 2 min
5 min AMRAP of circuit
Circuit:
10 Burpees
20 Step-ups
25 Wall Balls
30 Push ups
35 Situps
40 Singles
Get as far as you can into the circuit on the first 3 min AMRAP. After the rest, start over at the beginning and get as far as you can in the 4 min AMRAP. Rest, then start at the beginning once more for the 5 min AMRAP. ALL OUT EFFORT for each AMRAP!
Durability
10 min mobility- rolling
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
Bear Crawl
20 sec Flutter Kicks
10 H2H KBS
Strength
Pullup Progression
Work Capacity
5 RFT
2 Wall Walks
12 TTB
24 KB Uppercut (12/12)
48 DU (144 singles)
Durability
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
5/5 Windmills
20 sec prying GSQ
Strength/ Practice
6/6 TGU
Work Capacity
*5 Complex
10 KBS
4 Complex
15 KBS
3 Complex
20 KBS
2 Complex
25 KBS
1 Complex
30 KBS
*Complex is Double KB
1/1 Lunge
1 FSQ
1 Push Press
Swings are single KB.
Durability
Accumulate 2 min Hollow Body Hold
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
100m Run
10 Air Squats
Bear Crawl
SL March
Work Capacity
800m Run
Rest 3 min
600m Run
Rest 2 min
400m Run
Rest 1 min
200m Run
Durability
100 situps
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
With PVC:
10 pass throughs
10 OH Squats
5/5 Fig 8s
10 Good Mornings
Bear Crawl
High Knees
Butt Kicks
30 Jumping Jacks
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
3 Rounds
12 Pushups
30 KBS
20 sec rest
3 Rounds
12 Sumo Deadlifts
100m Run
20 sec rest
3 Rounds
6/6 Strict Press
15 Broad Jumps
20 sec Rest
Durability
2 min Prying GSQ, OHSQ or Cossack Squats
Yoga or active stretch
Kristen, Tenesha and Holly are demonstrating their new favorite "exercise".
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Air Squats
10 Shoulder Taps
10 Lunges
10 Jumping Jacks
Work Capacity
Card Game!
Players form a large circle and are each dealt 7 cards. On “go” everyone works through their cards one at a time, passing each card to the player on their left as they finish it. The goal is to be the first player to get rid of all your cards. Keep in mind that the player on your right will be passing cards to you, so you have to move faster than they are! You will need to get rid of your cards faster than the new cards are coming to you. Game is over when one player is out of cards. Players will rest, re-deal the cards and play again, depending on time available.
Hearts= killers
Diamonds= pushups
Clubs= wall balls
Spades= KB Swings
Face cards are worth 10, Aces are worth 11
Durability
10 min mobility- rolling with balls and/or rollers
Yoga or active stretch.
Great kickoff for the kids Prehab & Conditioning Camp on Monday!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
30sec each
Air Squats
Pushups
Situps
Mountain Climbers
Strength
3 Rounds
Pullup Progression
Work Capacity
3 rounds
60s each/ 45s each/ 30s each
KB Around the Body-L
KB Around the Body- R
Ball Slams
V- Ups
Wall Balls
Rest
Durability
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
20 sec prying GSQ
Strength
6/6 TGU
Work Capacity
Double Kettlebells
You go, I go
1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 6 press + 1 squat
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
6 cleans + 1 press + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 6 squats
Yes, you saw this complex last week, but we're adding an extra rep this week. Instead of 2-3-5 on your moving target sequence (as you did last week), we are doing 2-3-6 this week. Little tweaks add up to big progress in the long run!
Durability
30-20-30-20 KBS
2 min/2 min couch stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
Samson Stretch
Bear Crawl
15 Air Squats
5 Pushup (slow them down!)
100m Run
Work Capacity
5 RFT
400m Run
20 Wall Balls
20 Hollow Rocks
Durability
Yoga or active stretch
