Workouts
Yoga for athletes kids are flying their crows! 🙌🏻
3x
5 push-up to downdog
10 Frog Thrusters
10 walking lunges
Then
400m run
3x
50m sprint/ walk back
3x
15 ball slams
10 burpees
3x
50m sprint/ walk back
3x
15 dips
10 V-ups
3x
50m sprint/ walk back
3x
15 Pushups
10 hand to hand kb swings
Stretching on wall
3x
1/1 arm bar
3 prying GSQ
5 good mornings
Then,
2x
2/2 TGU
Double kettlebells
10-9-8-7-6-5-4-3-2-1
Clean
Front Squat
Push Press
Rest 1-2 minutes between sets.
brettzel + alligator breathing
Track Your Macros and SEAL Training are coming again soon! This time around, TYM will be a 9 week program, to include a prep week, and there will also be a contest aspect with a chance to win prizes! This will kick off on August 28, and the 8 weeks of the SEAL Training programming will begin the following week, on September 5. More info will be coming soon, so stay tuned!
3x
10 ring rows
15 prisoner squats
20 shoulder taps
25 singles
5x
5 pullups
Then,
10 toe to bar
20 DU
30 pushups
40 DU
50 KB swings
60 DU
70 situps
80 DU
90 air squats
100 DU
Roll and stretch calves
3x
bear crawl
10 ball thrusters
30 singles
100m run
Partners
A:
140 DU
120 air squats
100 Pushups
80 Pullups
60 Wall Balls
40 burpees
B:
100m run
Partners swap every time B returns from the run. 20 min cutoff.
Roll and stretch
3x
10 Air Squats
10 Pushups
30 sec Plank
5x, 20 min cutoff
20 Wall Balls
10 V-Ups
200m Run
1 min Rest
After 5th round: 5 min rest then
800m Run for time
Stretching
No 10:30am classes this week! Be sure to make it to the 8:30am class today, or come to one of the evening classes. 10:30 classes will be back next week!
3x
1/1 Arm Bar
5 Prying GSQ
5/5 Thrusters
5/5 Single Leg Deadlifts
3/3 TGU
Slow Lifts! Rest as needed, go as heavy as possible with good form.
3x
8 Double Front Squats
8 Pullups or Ring Rows (amplify or modify as needed to stay within that rep range)
8 Suitcase DL
8 Double Military Press
Then,
5x
10/10 one arm Swings
Stretching
3x
20 Mountain Climbers
20 Air Squats
100m Run
Partners:
4 Rounds*
A- 400m Run
B- AMRAP of
10 Burpees
20 Pushups
30 Walking Lunges
*Each PERSON completes 4 rounds of 'A' and 'B'. When 'A' returns from the run, 'B' stops wherever he/she is to run the 400, and will pick up wherever he/she left off after returning.
Accumulate 2 min Plank
Accumulate 2 min Hollow Hold
No 10:30am classes this week! Be sure to make it to the 8:30am class today, or come to one of the evening classes. 10:30 classes will be back next week!
3x
1/1 Arm Bar
5/5 Halos
5 Prying GSQ
Bear Crawl
3x
60 sec TGU-L
60 sec KBS
60 sec TGU- R
60 sec GSQ
30 sec Push Press- L
30 sec Push Press- R
60 sec rest
Roll out
3x
10 Shoulder Taps
5/5 Monster Walk
10 Bent Over Rows (with band)
30 Singles
15 min AMRAP
15 Pushups
15 Air Squats
15 Situps
15 DU
Then,
5x
50m sprints/ walk back
60sec-50sec-40sec-30sec-20sec-10sec
Wall Sits
Plank
3x
10 shoulder taps
5/5 single leg DL
5/5 bent over row
high knee
butt kicks
4 RFT
10 Pullups
20 Pushups
30 KBs
50m sprint
50m backpedal
