Workouts
There will be a limited class schedule today because of the holiday! Join us at 8:30am or 5:30pm. If you can't make those times, you will be able to make this workout up on Saturday!
Box breathing/ rolling trouble spots/ ROM drills
400m Run
10-8-6-4-2
Air Squats
Jumping Pull Ups
5x
5 Suitcase Deadlift
5RFT
12 KB Swings
6/6 Push Presses (20/12kg)
9 Burpees
Yoga or active stretch.
Here's what's coming up this weekend... the Saturday morning class will once again be open gym time for you to make up a workout, or come play! On Sunday, Candy's yoga class will be a Yin practice, followed by Yoga Nidra, which is a guided relaxation. This is awesome stuff! It'll be a great recovery class, and will go a bit longer than her usual... expect it to run about 1 hour and 15 minutes. Arrive early so you can sign in and claim your spot. I'd expect it to fill up quickly!
Box breathing/ rolling trouble spots/ ROM drills
30-20-10
Jumping Jacks
Air Squats
Arm Circles (fwd/ bkwd)
5x
5 HSPU or Double MP
For time
1 mile run
12/12 Strict Presses
20 Ring Rows
Shoulder Mobility
Box breathing/ rolling trouble spots/ ROM drills
4 Rounds
30 sec Jumprope
10 Walking Lunges
10 Shoulder Taps
10 Rounds, not timed
20 DU (60 singles)
10 Air Squats
20 Mountain Climbers per leg
10 Pushups
Then,
Slow run- whatever time permits after finishing!
Yoga or active stretch
Box Breathing/ Rolling trouble spots/ ROM drills
3x
200m Run
5/5 Bent Over Row
5 Dips
5 Squat Jumps
5x
5 Pullups
4 RFT
400m Run
10 Push Presses
10 Ball Slams
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
500m Run
3 Rounds
10 Walking Lunges
10 Pushups
15 Situps
20 min AMRAP
25m Walking Lunges
10 Burpees
25m Jog back to start
Yoga hip mobility or active stretch.
Box breathing/ rolling trouble spots
PVC mobility drills
3x
1 min Jumprope
15 Shoulder Taps
30 Mountain Climbers
10 Air Squats
5 Rounds
5 Double Military Press
21-15-9, For Time
Frog Thrusters
Push Press, per side
Situps
Rest 3 min, then:
100 DU (300 singles)
Yoga or active stretch
Open gym day! If you haven't done Monday's assessment yet, come in and get it done so you'll be able to see how much you've improved in 8 weeks! You can also make up another workout you've missed from this week, do some mobility work, ask your Track Your Macro questions... whatever!
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
5 PVC Pass-throughs
3/3 PVC Figure 8s
5 Stick DL
10 Wall Facing Squats
5 Rounds
5 OH Squats (double KBS, PVC, or modify to double FSQ)
10-9-8-7-6-5-4-3-2-1
Deadlifts (single KB or suitcase)
Step Ups, per leg
V-Ups
Active stretch
Box breathing/ rolling trouble spots/ ROM drills
4 Rounds
10 Frog Thrusters
20 Shoulder Taps
30 Singles
100m Run
5 Rounds, not timed*
40 Jumping Jacks
20 Air Squats
20 Walking Lunges
20 Pushups
20 Butterfly Situps
20 4-count Flutter Kicks (80 total kicks)
*If this is your first week, stop after 4 Rounds.
Rolling and active stretching
Yoga is back! An important part of the SEAL training is... you guessed it... yoga. Improving your mobility, flexibility, breath and focus will help you improve on your workouts, too! Join Candy at 5:30 this evening!
Box breathing/ rolling trouble spots/ ROM drills
400m Run
5 Rounds
5 Air Squats
5 GSQ
5 Pushups
5 Situps
5 Rounds
5 Double Thrusters
10 min AMRAP
*5 Pull-ups
7 Pushups
9 Double FSQ
*Kipping is fine ONLY if you are already able to do a strict pullup, and chin must clear the bar. Modify with band, jumping pullups, or ring rows
Active stretching
