Workouts
3x
100m run
15 bent over rows with band
30 mountain climbers
5 mins to roll calves
5x, 30 min cutoff
400m run*
10 pullups
25 DU
rest 1:00
*Practice nose breathing during your runs. This may mean you have to slow down, and that’s ok!
roll and stretch
Today is coach’s choice! Come see what Morgan has in store for you 😏
PVC shoulder mobility
3x
10 air squats
20 mountain climbers
30 jumping jacks
bear crawl
2x
*20:10 x 4 of each
rope slams
wall balls
rower
situps
KB swings
*Perform 20 seconds of max effort, followed by 10 seconds rest, and repeat for a total of 4 rounds. Then move to the next exercise. Allow 30 seconds to transition between exercises.
Then,
800m run
Stretch and roll
T-spine mobility with peanut
3x
3/3 halos
5/5 bottoms up press
5 KB pullovers
5/5 hip bridges
3x
5 reverse lunge + clean- L
5 thruster -L
TGU from top
repeat on right side
Rest 2-5 mins, or until HR zone is in light gray for 1 full minute. Work on nose breathing!
Then, you go, I go
30-20-30-20 KB swings
Focus on that nose breathing during your rests!
stretch + alligator breathing
shoulder and hip mobility
3x
100m run
10 prisoner squats
20 shoulder taps
30 mins AMRAP
400m run
1 wall walk
15 squat jumps
20 situps
rolling
couch stretch/ figure 4 stretch
Thoracic-3
Breathing bridge
3x
1/1 arm bar
3/3 cossack squats or prying GSQ
5 good morning stretch
1/1 TGU
3x
15/15 single arm push press
15/15 single arm KB swing
bear crawl length of gym and back
30-90 sec rest, or until HR zone returns to blue
KB swing breathing ladder
stretching/ mobility
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
5x
5/5 Step Ups
5 Ring Dips (or box dips)
5 Pullups
rest 2-5 mins (return to light gray HR zone for 1 full min)
Then
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
roll and stretch
3x
10 Prisoner Squat
15 Good Mornings
20 Shoulder Taps
25 Jumping Jacks
50 KB Swing
40 Wall Balls
30 Pushups
20 Goblet Squat
10 Burpees
20 Goblet Squat
30 Pushups
40 Wall Balls
50 KB Swing
Roll quads + stretch
5 mins rolling/ 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 feet
hip + hamstring mobility
3x
5 DL
5 push-up to downdog
5 deadstop swings
3/3 bottoms up half get ups
5/5 KB High pulls
3x
8-12 suitcase DL
10 pushups (rings)
10 floor wipers
30-90 seconds rest, or HR returns to dark gray zone
EMOM
10/10 snatches
8/8 snatches
6/6 snatches
4/4 snatches
2/2 snatches
Stretch + alligator breathing
