Workouts
3 Rounds
1/1 Arm Bar
5/5 Fig 8
5/5 Halos
5/5 Windmills
5 GSQ
4 Rounds
1/1 TGU
8/8 Single Leg Suitcase Deadlifts
10 H2H KBS
*You go, I go x 6 Rounds
6 Snatches + OH Hold- L
6 Snatches + OH Hold- R
Group A does 6 snatches on the left, and then holds the KB overhead while group B does 6 snatches. Then, group B holds their KB overhead while Group A repeats on the other side. Continue for 6 rounds.
Roll glutes and hams with ball
3 Rounds
5 Pushup + Down Dog
10/10 KB Row
10 Good Mornings
1 min Jumprope
3 x 8-12
Pullups
2 min Mobility
Then, EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats
Then
7 x 50m Sprint
Stretching with Bands
3 Rounds
10 Walking lunges
10 Good Mornings
10 Air Squats
Bear Crawl
30 sec jumprope
For time, 20 min Cutoff
100 DU
50 Air Squats
40 Pushups
30 KBS
20 Box Jumps
5 Wall Walks
20 Box Jumps
30 KBS
40 Pushups
50 Air Squats
100 DU
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch Stretch- 30 sec per side
There will only be one class today, at 8:30am!
PVC Shoulder Mobility
3 Rounds
10 Air Squats
10 Pushups
High Knees/ Butt Kicks
100m Run
800m Run
40 Situps
20 Wall Balls
600m Run
30 Situps
15 Wall Balls
400m Run
20 Situps
10 Wall Balls
200m Run
10 Situps
5 Wall Balls
Stretching with bands
3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges
Partners
A- 100 Air Squats
B- Squat Hold
A- 80 Pushups
B- Plank Hold
A- 60 Pullups
B- DU or Battling Jumprope
A- 40 Burpees
B- Hollow Hold
A- 20 Double Thrusters
B- Handstand Hold
A- 1 Mile Run
B- rest
Partner A starts doing reps on the given exercise, while partner B does the assigned activity. Partners switch as desired until all reps are complete, and then move to the next set. Reps don't count for A unless B is doing his/her assigned activity at the same time!
Roll/ stretch
3x
1/1 Arm Bar
5/5 Halos
10 GSQ
10 Good Mornings
5x
3-5 Pullups
5 Pushups (amplify in rings, elevate feet, pike, or handstand)
10x
1/1 TGU
10 KBS
Roll out
Here's the schedule for this week!
Monday & Tuesday: 5am, 8:30am, 5:30pm
Wednesday: 5am, 8:30am, 4:15pm (no yoga)
Thursday: closed. Happy Thanksgiving!
Friday: 8:30am
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3x
5 Pushups to Down Dog
10 Frog Thrusters
20 sec Hollow Hold
25 Singles
60-40-20 DU
30-20-10 Pushups
15-10-5 TTB
-Then, Tag team 5x 100m sprint
Stretch!
Sorry guys, but there will not be a class today!
Here is the schedule for Thanksgiving week:
Monday and Tuesday: 5am, 8:30am, 5:30pm
Wednesday: 5am, 8:30am, 4:15pm
Thursday: closed
Friday and Saturday: 8:30am
Have a great holiday week!
3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks
30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists
Then, Tabata
Pushups/ Air Squats (alternating sets)
Roll lower body and stretch
3x
1/1 Arm Bar
3/3 BU Half TGU
3/3 Halos
10 GSQ
You go, I go
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
10x (still you go, I go)
10 KBS
Roll/ stretch
