Wednesday
Baseline
3x
10 Walking lunges
20 mountain climbers
30 jumping jacks
100m run
Work Capacity
50 DU
20 TTB
5x 50m sprint/ walk back
40 DU
15 TTB
4x 50m sprint/ walk back
30 DU
10 TTB
3x 50m sprint/ walk back
Durability
Roll calves/ stretch
Tuesday
Baseline
3x
3/3 windmills
3/3 BU press
5 good mornings
5 KB pullovers
8 min
TGU practice
Practice
3x
4-6 single leg DL
4-6 double MP
6 KB Swings
2-5 mins rolling/ mobility between sets (light gray zone for one full minute before starting again)
Tabata
upper cuts or h2h kbs
Durability
roll + stretch hamstrings, alligator breathing
Monday
Baseline
roll upperback/ shoulders
3x
bear crawl
5/5 cossack squats
5 pushup to downdog
10 ball slams
Work Capacity
20 min AMRAP
5 pullups
10 pushups
15 squats
Then
100 sit-ups
Durability
stretch + roll
Saturday
This workout is all about helping you earn those MEPs!
Baseline
3x
bear crawl
straight leg march
inverted toe touch
30 singles
100m run
Work Capacity
800m run
50 DU
60 sec flutter kicks
400 run
25 wall balls
60 sec flutter kicks
800m run
50 DU
60 sec flutter kicks
Durability
stretching on wall + alligator breathing
Friday
Baseline
3x
100m run
5 KB pullovers
10 walking lunges
10 shoulder taps
Work Capacity
4x
A- 400m Run
B- 5 TTB
10 pushups
20 air squats
Partner A runs 400m, while partner B completes as many rounds as possible of the circuit. After A returns, B runs while A performs the circuit from the top. Each partner will pick up the circuit wherever he/she left off to go run. Both partners will do 4 full rounds (4 runs + 4x on circuit).
The goal is to be the team who earns the most MEPs!
Durability
stretching on wall
Thursday
Baseline
3x
1/1 arm bar
3 prying GSQ
3/3 bottoms up press
3/3 single leg DL
Practice
2x
40 H2H KBS
1/1 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
30 H2H KBS
2/2 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
20 H2H KBS
3/3 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
10 H2H KBS
4/4 TGU / C+P round 2
Durability
Accumulate 2 min hollow hold + 2 min plank
Once again, there will not be a 5am class! Enjoy sleeping in with the kiddos, or if you have to get out early, stay warm! Join us for the 8:30am or 4:15pm workouts. And guess what?! Wednesday night yoga is back!!! So you can also join Candy at 5:30pm for yoga :)
Wednesday
Baseline
3x
10 air squats
5 pushups
10 frog thrusters
20 jumping jacks
Work Capacity
Card game!
12 min AMRAP
hearts= wall balls
diamonds= v-ups
clubs= ball slams
spades= burpees
rest 3 min
8 min AMRAP
hearts= GSQ
diamonds= pushups
clubs= walking lunges
spades= situps
The rules:
Each player starts with 7 cards, face down. On “go” players flip over one card, perform the task, then pass their card to the player to their right. They continue moving through their pile of cards (which continues growing as cards are passed to them). Goal is to be the one with the least amount of cards when time is up. After 12 mins, players stop and rest 3 mins, shuffle all the cards and re-deal. Then play resumes for 8 mins with the next set of exercises.
Durability
stretch and roll
No 5am class today! Hopefully the snow storm won’t be a dud and you can spend your morning making snow angels and ice skating in the driveway. If the roads are looking safe, the 8:30am class will stay on the schedule!
Tuesday
Baseline
PVC shoulder mobility + stick DL
3x
bear crawl
5 good mornings
1/1 TGU
Practice
3x, as heavy as possible with good form
5/5 Single leg deadlifts
3-5 one arm MP
rest 1-3 min, until HR returns to gray (use the time to roll or work on other mobility drills)
3x
30 KB swings
15 ring row
Durability
roll glutes and hamstrings
Monday
Baseline
Hip mobility
3x
Inverted toe touch
Straight leg march
10 good mornings
10 bird dogs
Work Capacity
100 air squats
50 DU
100 walking lunges
50 pushups
100 situps
50 killers
Then, 2x
25 marching hollow body (laying on your back! 😂 )
10 plank ball rolls
Durability
roll and stretch
Saturday
Open gym day! Make up a missed workout from the week, or work on anything else you’d like!
There will not be a Monroe Bootcamp class today, but the Monroe crew ca join in at the gym... it’s warmer in there, anyway! 🌬