Saturday
Baseline
3 Rounds
5 Pushups
10 Frog Thrusters
10 Ring Rows
30 sec Jumprope
Work Capacity
5 Rounds
2 Wall Walks
4 Broad Jumps
8 Pullups
16 Burpees
32 Situps
Durability
Stretch with bands
Friday
Baseline
3x
Bear Crawl
10 Ball Thrusters
20 Walking Lunges
20 Jumping Jacks
Work Capacity
60 sec each x 4 Rounds
Rowing
Plank
Air Squats to ball
Ball Slams
Box Jumps
Rest 1 min
Durability
Roll out
Thursday
Baseline
3X
1/1 Arm Bar
3/3 Bottoms Up Press
3/3 Bottoms Up Lunge
5 Prying GSQ
5 Batwing + Suitcase Deadlift
Work Capacity
3x
3 One Arm Swings
3 Squats
3 Presses
*1 TGU
Swing switch to other side and repeat
*Add 1 TGU every round
Rest as needed to maintain form!
Then, You Go, I GO
10x
10 KBS
Durability
Stretching
Wednesday
Baseline
3x
10 Shoulder Taps
20 MountainClimbers
10 Air Squats
100m Run
Work Capacity
3x
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 al all out effort.
Then, 800m row*
* Start your row after you finish your 3 rounds. If both are taken, work on mobility while you wait for one to become available.
Durability
Stretching and mobility
Tuesday
Baseline
3x
Bear Crawl
1/1 Arm Bar
3/3 Halos
3/3 Windmills
15 sec Prying GSQ
Work Capacity
3x
8-12 Pullups
8-12 HSPU
3x
3/3 TGU
12/12 Snatches
3x
30 sec Hollow Body
30 sec Plank
4x- You Go, I Go
10 Double Thrusters
Durability
30 sec each x 2
Couch Stretch per side
Fig 4 Stretch per side
Monday
Baseline
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
Work Capacity
4 Rounds
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then
KBS
Pushups
Durability
Roll and Stretch
Saturday
Baseline
3x
30 sec Wall Sit
30 sec Jump Rope
10 Walking Lunges
5 Pushup to Downdog
Work Capacity
4 Rounds
50 DU (150 singles)
40 KBS
30 Situps
20 Wall Balls
10 TTB
2 min Rest
Complete each round as quickly as possible!
Durability
Stretching
Jensen is getting an early start. Pretty soon, he'll be swinging some kettlebells next to his mom.
Friday
Baseline
3x
10 Air Squats
20 Plank Shoulder Taps
10 Walking Lunges
20 Jumping Jacks
Work Capacity
4 x 3-6
Pullup
Pistols (per leg)
Rest as needed
5 RFT
1 Wall Walk
6 Burpees
12 Killers (total)
100m Run
Durability
Roll and stretch
Today starts the second and final month of the attendance challenge! The goal is to attend 36 classes during November and December to earn your shirt, and so far, here are the highest attendance numbers:
Amanda Hogan- 17
Milissa Heusel- 16
KayLea Brantley- 15
Porsha Adams- 15
----------------
Thursday
Baseline
Mobility/ ROM drills
3 Rounds
1/1 TGU
3 KB drag + DL
3 Prying GSQ
Bear Crawl
Work Capacity
You go, I go x 4 Rounds*
Double Kettlebells
Strict Press x 3
Front Squat x 3
Thruster x 5
Batwings (double bent over row) x 5
Push Press x 8
Double KBS x 8
*Never put the kettlebells down! When it's your partner's turn to work, you must hold your kettlebells in the racked position. At the end of each round, partners may set the kettlebells down and rest as needed before starting the next round.
Then 20:20 x 8
KBS
Durability
30 sec each x 3
Plank
Hollow Body
Wednesday
Baseline
3 Rounds
30 sec Jumprope
10 Walking Lunges
10 Ball Thrusters
Work Capacity
5 Rounds
200m Row
DU
Air Squats
Ball Slams
Situps
Each station lasts as long as it takes rower to finish 200m. If 2 are rowing at a time, everyone continues until BOTH reach 200m.
Durability
Stretching