5.29.2017

Only one class for Memorial Day Monday, at 8:30am. Come get in your workout, then enjoy your holiday!  

Monday

Baseline

mobility drills

3x

10 GSQ

5/5 push press

5/5 bent over rows

100m run

Work Capacity

 24 min AMRAP, 400m run every 6 mins

6 burpees

8 deck squats

10 pullups

12 wall balls

Start with a 400m run at 0:00, then do as many rounds as possible of the circuit until 6:00, then run again. After each run, pick up where you left off on the circuit. Runs will be at 0:00, 6:00, 12:00, and 18:00. 

Durability

Roll and stretch. 

5.27.2017

Saturday

Track workoit at Sterlington High School! 

5.26.2017

Saturday's workout will meet at SHD track at 8:30am.  We need to take full advantage of this cooler weather while we can! 

On Monday, we will only be having a single workout at 8:30am at the gym.   Get your workout in early, and then enjoy your Memorial Day holiday!

Friday

Baseline

Ankle mobility
Shoulder mobility

3x
10 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
 30 sec Plank

Work Capacity

5x
5 HSPU
5 Pullups

10-9-8-7-6-5-4-3-2-1
Wall Balls
Toe to Bar

Then,
800m run (not timed)
 

Durability

Stretching on wall 

5.25.2017

Thursday

Baseline

3x
2/2 TGU
5/5 BU lunges

Practice

10-8-6-4-2
Man-makers
Step-ups, per leg

You go, I go
30-20-30-20
KB Swings

Durability

Hip mobility + stretching

5.24.2017

Flashback!  September 5, 2015

Wednesday

Baseline

3 Rounds

10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run

Work Capacity

4 Rounds

400m Run
40 DU
2 Wall Walks

Durability

Accumulate 2 min each
Plank
Hollow Hold

5.23.2017

Tuesday

Baseline

3x
5/5 halos
5 good mornings
10 figure 8s
bear crawl

Practice

100m farmer carry

5x
5 deadlift
5/5 clean + press
10 ring pushup
10 floor wipers (R+L=1)

100m farmer carry

Durability

Mobility

 

5.22.2017

Monday

Baseline

 3x

10 walking lunges

10 ball Thrusters

10 Pushups

20 sec Hollow Hold

Work Capacity

Tabata (20:10 x 8 of each)

Ball slams

Killers

Flutter kicks

Burpees

Then, 800m run

Durability

Stretching

5.19.2017

Friday

Baseline

3x
10 box dips
10 frog thrusters
10 walking lunges
30 singles
 

Work Capacity

Partners 
One partner works at a time.  For part 1, “resting” partner holds a plank.  Reps don’t count if second partner isn’t in a plank!  For part 2, “resting” partner holds a wall sit.  Partners swap positions as desired.

Part 1
6x
20 wall balls
10 toe to bar

Resting partner:
plank

Part 2
150 DU

Resting partner:
wall sit

Durability

7x 50m sprint/ walk back

Stretching

5.18.2017

Thursday

Baseline

3x 

1/1 Arm bar

5/5 halos

10 good mornings

5 Prying GSQ

Practice

12/12 supine to seated

50 KBS

25 Pushups

12/12 seated to kneel

40 KBS

20 Pushups

12/12 kneeling windmill

30 KBS

15 Pushups

12/12 kneel to stand

20 KBS

10 Pushups

6/6 TGU

10 KBS

5 Pushups

Durability

Stretch + roll

5.17.2017

The perks of training at 5am in the (almost) summer... watching the sun come up ☀️  

Wednesday

Baseline

15 mins rolling hamstrings, quads and calves

3x
bear crawl
inverted toe touch
high knees
butt kicks
100m run

Work Capacity

1 mile run for time

Then,
100 situps

Durability

1 min  per side of each:
couch stretch
figure 4 stretch