Workouts
Thoracic-3
PVC Shoulder Mobility
8 min
TGU Practice
3x 6-12
MP
Deadlift
2 mins Rolling Quads/ Lats
3x 6-12
Pullups
Pistols or Step Ups
2 mins Rolling Hamstrings, pecs and shoulders
7x 50m Sprint/ Walk back
Stretch
3 Rounds
10 Stick DL
5 GSQ
5/5 Spiderman planks
100m Run
30 min AMRAP
*400m Run Every 6 mins (at 6:00, 12:00, 18:00 & 24:00)
10 Broad Jumps
20 Pushups
30 DU or Battling Jumprope (90 singles)
40 KB Swings
*This workout isn’t about going as fast as possible! It’s about trying to keep a steady pace the whole time.
Roll and stretch
3x
10 Spiderman Plank
10 Good Mornings
10 Walking Lunges
100m Run
1 min each x 4 Rounds, 20 sec transition time
Row
Plank
KB Swing
Air Squat
Ball Slams
400m easy run
Roll and Stretch
5 mins rollin/ mobility, then
3x
*Straight leg march
*Inverted toe touch
*walk on toes
*walk on heels
100m run
* length of gym
800m run
40 Situps
800m run
80 DU
800m run
40 sit-ups
Couch stretch, 1 min per side
Figure 4 stretch, 1 min per side
Roll and stretch calves and feet
No 10:30am class today, folks! Morning crew, be sure to join us at 8:30 instead.
3x
1/1 Arm Bar
3/3 Windmills
3/3 BU Press
3 Prying GSQ
Then,
5 mins to find TGU 1 rep max
5x
1-2-3 strict press ladder, both side
10 KB Heavy Swings
Then,
10-9-8-7-6-5-4-3-2-1
GSQ
KBS
Roll lower body and stretch
3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks
Then,
5 min DU practice (This isn't an AMRAP! Just some free time to practice)
6 min AMRAP
10 Burpees
10 Toe To Bar
10 Killers
10 Sit-ups
Rest 2 min
In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME DU in time remaining
Rest 2 min
5x
50m Sprint/ Walk Back
Stretch
3x
1/1 TGU
5 Prying GSQ
5/5 Halos
5x
5 Pullups
5 Double Front Squats
5x
5/5 Strict Press
5/5 Single Leg Deadlift
5x
5/5 Bent Over Row
5/5 Pistols or Step Ups
*Go as heavy as possible with good form, rest as needed between sets. You're working on strength, not speed!
Accumulate 2 min plank
then roll upper back with mobility balls
3 Rounds
10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run
35 min cutoff
200m Run
20 Ball Slams
1 Wall Walk
400m Run
40 KBS
2 Wall Walks
800m Run
80 DU (240 singles)
3 Wall Walks
400m Run
40 KB Swings
2 Wall Walks
200m Run
20 Ball Slams
1 Wall Walk
Stretch!
Open gym! This has been a crazy week, with kids going back to school, and Tuesday's 10:30am class being cancelled. Many of our members weren't able to make it to their usual classes, so this is your chance to make up any workouts you may have missed! And if you DID attend all the workouts, we can tailor another one just for you. We're very accommodating 😉 See you in the morning!
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
30-20-10
KB swings
Sit-ups
Jump rope- DU or battling rope
Hollow hold (in seconds)
Then,
800m run
Then,
10-20-30
KB swings
Sit-ups
Jump rope- DU or battling rope
Hollow hold (in seconds)
Roll calves and hamstrings, and stretch
