Workouts
5am zombies.
3 Rounds
10 Good Mornings
Bear Crawl Fwd/ Bkwd
5/5 KB Thrusters
30 Singles (jumprope)
Stations- 1 min each x 3 Rounds
KB Swings
Pushups (or plank hold)
Air Squats
Situps
Ball Slams
Rest 1 min
No rest between exercises- clock doesn’t stop! One minute rest between rounds.
Rolling and active stretch
Don't forget to place your meal order by midnight tonight for next week's deliveries from For His Temple! Head to the Meal Rx page for details.
3 Rounds
100m Run
Bear Crawl width + back
10 Walking Lunges
10 Frog Thrusters
2 Rounds
400m Run
50 DU
200m Run
25 Situps
100m Run
12 Burpees
5x
50m Sprint/ Walk Back
30-20-10
KB Swings (progressively heavier each set)
2-count Mountain Climbers
Then,
800m Run
20 mins
10/10 Snatches (modify to 10/10 single arm swings or 20 KBS)
20 Box Jumps
3 Wall Walks (modify to 30 plank shoulder taps, 15 per side)
1 min Rest
Accumulate 2 mins in plank and 2 min hollow hold.
8 week handstand series starts on Monday! Along with it, we'll be going back to our Hardstyle kettlebell training on Tuesdays, Thursdays and Saturdays. Read about it here!
400m Run
inchworms + pushup, length of gym
Inverted toe touch, length of gym
400m Run
bear crawl, length and back
squat skips, length and back
For time
30 Thrusters
15 Strict Toe to Bar
30 Wall Balls
15 Kipping Toe to Bar
30 Goblet Squats
15 V-Ups
2 Rounds
25 Good Mornings
200m Run
Great job to everyone who came on Saturday and did Murph for our SEAL graduation workout!
Final assessment! Compare results to January 2. If you did Murph on Saturday, work on mobility and recovery today if needed, and you can make your final assessment up another day this week.
3 Rounds
200m Run
10 Air Squats
10/10 Arm Circles (10 fwd/ 10 bkwd)
5 Rounds
5 Double FSQ (modify to GSQ)
*Keep it fairly light
For time
500m Run
40 Air Squats
30 Butterfly Situps
20 HRPU
10 Pullups (kipping is fine, but chin must clear the bar! Modify with band, jumping pullups, or ring rows)
Yoga Hip and Shoulder Mobility
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
200m Run
10 Wall Balls
10 Jumping Pullups
10 Situps
Work Capacity
“Murph”
For Time
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
Solo or with partner. Partners both complete the runs, but split the work of pullups, pushups and squats. All but the runs may be split as desired.
Roll, stretch, and drink some coffee!
SEAL training graduation is tomorrow morning at 8:30am! We're doing Murph... you can do it with a partner or individually.
Box breathing/ rolling trouble spots/ ROM drills
400m Run
3 Rounds
10 Sumo Deadlifts
10 Pushups
10 Situps
10 Rounds
3 Suitcase Deadlift
In 10 Minutes
800m Run
30 Handstand Pushups (modify to pike pushups or double strict presses)
ME DU in remaining time
100 Situps
100 Supermans
Box breathing/ rolling trouble spots/ ROM drills
3 Rounds
20 Walking Lunges
15 Good Mornings
Bear Crawl
Tabata
KBS
Pushups
Air Squats
Burpees
50 Weighted Situps
Yoga or active stretch.
Check out next week's Meal Rx menu from For His Temple, and be sure to order by midnight on Thursday!
Box breathing/ rolling trouble spots/ ROM drills
5 Rounds
200m Run
3 Cleans + 3 FSQ + 3 Push Press
Repeat other side
3 Pullups
3 RFT
10/10 Snatches
200m Shuttle Sprint (50m and back x 2)
3 Rounds
400m Run for time
Rest 2 min between sets
Yoga or active stretch
Box breathing/ rolling trouble spots/ ROM drills
400m Run
15 HRPU
400m Run
15 Double Push Press
10 Rounds
3 Push Press
For Time
*5 Muscle Ups
50 DU
4 Muslce Ups
40 DU
3 Muscle Ups
30 DU
2 Muscle Ups
20 DU
1 Muscle Up
10 DU
*Modify muscle ups to 3 pullups + 3 dips for each rep. For example, 5 muscle ups would modify to 15 pull-ups + 15 dips. 4 muscle ups would modify to 12 pull-ups + 12 dips, etc
Recovery run in whatever time remains.
Yoga or active stretch.
