Monday
Baseline
3x
5 pushups
10 air squats
20 jumping jacks
100m run
Work Capacity
5x
10 GSQ
10 ring or box dips
10 burpees
400m run
Durability
100 sit-ups
Saturday
Today is a make-up day! if you missed the final assessment on Monday, this is your only chance to come make it up! If you already did you assessment, feel free to come work on anything else!
Next week, we will be following our regular class schedule on Monday, and on Tuesday, July 4th, we will only have one class at 8:30am.
For all those who can, come join us at Shannon's for a cookout, some watersliding, and fireworks at 5pm on the 4th! Bring some munchies or sides to share and whatever you'd like to drink. We'll be cooking up some burgers!
Friday
Baseline
1x
10 prisoner squats
15 good mornings
20 mountain climbers
30 singles
400m run
30 singles
20 mountain climbers
15 good mornings
10 prisoner squats
Work Capacity
60-50-40-30-20-10 sec each
KB swings
Sit-ups
Jump rope- DU or battling rope
Flutter kicks
Ball slams
Rest
Durability
Roll pecs/ shoulders with ball and stretch
Thursday
Baseline
3x
5/5 single leg DL
5/5 windmills
15 sec prying GSQ
bear crawl
Practice
5x
10 see-saw press
10 lunges, per leg
10 batwings
10 pushups
10 deadlifts
30 sec farmer carry
2 min rest
Durability
rolling
Wednesday
Baseline
5 mins mobility- focus on loosening up hamstrings!
3x
10 lunges
10 supermans
20 flutter kicks, per leg
100m run
Work Capacity
20 min AMRAP
5/5 step ups
10 toe to bar
100m run (+100 every round)
Durability
Stretching on wall
Tuesday
Baseline
2x
1/1 arm bar
3 GSQ
2x
1/1 TGU
3/3 BU Press
Practice
EMOM x 15 mins
5/5 Snatches
3x
10 heavy KBS
5 double military press
5 double front squats
5 double cleans
Durablilty
rolling and stretching
Running with the bulls! 🐂
Final assessments! If you were there to do this the first time around, we'll compare your score with your first assessment on May 1.
Monday
Baseline
3 Rounds
10 Walking Lunges
5 Pushup to down dog
10 Frog Thrusters
100m Run
Work Capacity
Assessment!
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Durability
Roll quads and stretch on wall
Saturday
No class today! Instead, we're running with the bulls in the streets! 🏃🐃 The event starts at 11 at Flying Tiger Brewery. It's a family friendly event, so bring the whole family. There will be food trucks 🍺🍔🌮 and activities for the kiddos! Woot-woot! #whocaresifitrains 💦
Find out all the details here 👇🏻
https://www.bullsinthestreets.org/
...or check out Flying Tiger's Facebook page.
Friday
Baseline
Ankle mobility/ roll calves
4x
10 Shoulder Taps
5/5 Monster Walk
10 Bent Over Rows (with band)
30 singles
Work Capacity
15 mins (as many quality reps as possible!)
15 Pushups
15 Air Squats
15 Situps
15 unbroken DU
Durability
60sec-50sec-40sec-30sec-20sec-10sec
Wall Sits
Plank
Thursday
Baseline
3x
5/5 bottoms up clean + press
5 good mornings
5 GSQ
Then, 5 mins to test heaviest TGU
Practice
Single KB complex:
5x
5 one-arm swings
5 snatches
5 single leg DL
5 bent over row
5 uneven pushups
repeat other side
Durability
Accumulate 2 mins hollow hold
Brettzel