Workouts
PVC shoulder mobility
3x
1/1 Arm Bar
5 Good morning stretch
5 GSQ
5/5 Bottoms up press
5x, heavy
5/5 Single Arm DL
10 KB Swings
30:10 x 3, 1 min rest between rounds
KB Upper cut
GSQ
H2H KBS
Flutter Kicks
Roll glutes and hamstrings
Ankle mobility
3x
10 Shoulder Taps
20 Mountain Climbers
10 Air Squats
100m Run
For Time
10 Pushups
20 DU
200m Run
20 Pushups
40 DU
400m Run
30 Air Squats
60 DU
600m Run
40 Air Squats
80 DU
800m Run
Roll and Stretch
3x
Bear Crawl
3/3 Halos
3/3 Windmills
15 sec Prying GSQ
3x
12 Pullups
12 HSPU
1/1 Arm Bar
3x
3/3 TGU
12/12 Snatches
3x
30 sec Hollow Body
30 sec Plank
4x- You Go, I Go
10 Double Thrusters
30 sec each x 2
Couch Stretch per side
Fig 4 Stretch per side
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
4 Rounds (not timed)
10/10 Bent Over Rows
10 GSQ
10 Suitcase Deadlifts
2 mins Mobility
Then, for time
10-9-8-7-6-5-4-3-2-1
KB Swings
Pushups
Roll and Stretch
3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges
Partners
Partner B must perform the exercise given while A works on reaching the reps given. Partners can swap at anytime, but reps being performed by A don't count unless B is also doing his/her part! One they finish the total reps given for one exercise as a team, they move on to the next pair of exercises.
A- 100 Air Squats
B- Squat Hold
A- 80 Pushups
B- Plank Hold
A- 60 Pullups
B- DU or Battling Jumprope
A- 40 Burpees
B- Hollow Hold
A- 20 Double Thrusters
B- Handstand Hold
Then, complete 1 mile run, tag team style
Roll and stretch
3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks
30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists (use KB or wall ball for added weight)
Then, Tabata (20:10 x 8)
Pushups/ Air Squats (alternating sets for a total of 4 rounds of each exercise)
Roll lower body and stretch
No 10:30am class today!
3x
1/1 Arm Bar
3/3 Halos
10 GSQ
10 Good Mornings
3x
1/1 TGU
10 KB Swings
10-9-8-7-6-5-4-3-2-1
Clean + Press, left
KB Swing
Clean + Press, right
GSQ
* No rest during each set. Rest 1-2 minutes between sets.
Accumulate 2 mins in plank and 2 mins in hollow hold.
3x
1/1 Arm Bar
3/3 Halos
10 GSQ
10 Good Mornings
3x
1/1 TGU
10 KB Swings
10-9-8-7-6-5-4-3-2-1
Clean + Press, left
KB Swing
Clean + Press, right
GSQ
* No rest during each set. Rest 1-2 minutes between sets.
Accumulate 2 mins in plank and 2 mins in hollow hold.
No 8:30am class today, folks! There will only be classes at 5am and 4:15pm.
30 sec each x 3
Air Squats
Jumprope
Shoulder Taps
Then, 400m Run
2x
100m Run
10 Burpees
100m Run
20 Ball Slams
100m Run
30 Killers
100m Run
40 DU
100m Run
50 KBS
800m Run
Couch stretch/ Figure 4 stretch
There will not be a 10:30am class today!
3x
1/1 arm bar
5/5 Halos
10 sec Prying GSQ
10 Deadlifts (not heavy!)
5x Go heavy, rest as needed
1/1 TGU
5 Toe to Bar (strict) or V-Up
5/5 Single Leg DL
5/5 Military Press
5/5 Pistols or step ups
10 KB Swings
Then
EMOM x5 mins
20 KB swings (lighter than what you used above)
Roll and stretch
