Workouts
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Daily Workouts
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Windmills
5/5 Halos
5/5 Bent Over Row
10 GSQ
Strength
3 Rounds
Pullup Progression
Work Capacity
5/5 TGU + 3 Thrusters at the top of each TGU
-then-
21-15-9
Wall Balls
Burpees
Durability
Yoga or active stretch.
Because of Spring Break this week, there will not be a 4:15 class on Monday, Tuesday and Thursday. 5:30pm will be the only evening class on those days! 4:15 class will still meet on Wednesday and Friday. Check the schedule here!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Good Mornings with PVC
10 Deadstop KBS
20 sec Hollow Body Hold
100m Run
Work Capacity
5 RFT
400m Run
30 KBS
15 TTB
Durability
2 min/2 min couch stretch
Yoga or active stretch.
There will not be a yoga class tomorrow... Enjoy your Easter and we'll see you back in the gym on Monday!
Baseline
Box breathing/ rolling trouble spots
ROM drills
20 sec Flutter Kicks
20 Air Squats
20 Plank Shoulder Taps
400m Run
20 V-ups
20 Walking Lunges
20 Plank- knee to opposite elbow
Work Capacity
*Tabata
Wall Balls
Situps
Pushups
Run
*Finish 8 rounds of 20 sec on, 10 sec off for wall balls, then stop the clock. Allow students to reset and move to 8 rounds of situps, etc. So they will finish all 8 rounds of one exercise before moving to the next!
Durability
Yoga or active stretch
You only have 10 today 😉
Baseline
Box breathing/ rolling trouble spots
ROM drills with PVC:
10 pass-throughs
10 Fig 8s per side
10 OH Squats
3 Rounds
10/10 Bird Dogs
10 Supermans
10 Frog Thrusters
100m Run
Work Capacity
For Time
800m Run
70 DU
60 Air Squats
50 KBS
40 V-Ups
30 Thrusters
20 Pullups
10 Burpees
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.
Head to our Events & Camps page for info!
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 H2H KBS
5/5 Thrusters
5/5 Windmills
20 sec Prying GSQ
Strength
3 Rounds
Pullup Progression
Rather than trying to achieve 3 sets of 10 before progressing to the next step, I’m changing it to 3 sets of 5! Once you can achieve 3 sets of 5 of a given progression, move to the next level of progression.
Work Capacity
10-9-8-7-6-5-4-3-2-1
Kneeling one arm press-L
Bent over row-L
Clean-L
Front Squat-L
Repeat-R
Durability
2 min/ 2 min couch stretch
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
20 sec Active Hang (straight arms, shoulders pulled down)
20 Mountain Climbers
10 Ball Slams
Work Capacity
3 Rounds
20 Bear Squats
20 Hip Bridges
-400m Run-
3 Rounds
10 Pushups
10 Pullups (kipping is ok, or go to jumping pull-ups or ring rows)
-400m Run-
3 Rounds
20 Air Squats
20 Frog Thrusters
-400m Run-
Durability
100 Back crunches*
*In crunch position, rather than trying to crunch up off the ground, crunch your back down into the ground. There will be some upper torso lifting off the floor, but that’s not the focus. The focus is pressing lower back down HARD into the floor. It's like lifting into a hollow body hold, but your feet remain flat on the floor and your hands are supporting your head. It can help to roll a yoga mat under the lower back and “press” the mat into the floor with each crunch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar Stretch
5/5 Halos
5/5 BU Press
Strength
5/5 TGU with 3 windmills at top
Work Capacity
30-20-10
Uppercut
Goblet Squat
Single Arm Press
Snatch
Durability
Yoga or active stretch. Focus on hamstrings and lower back
*Good mornings with PVS pipe: PVC should remain in contact with tailbone, upper back and back of head throughout the entire move. This is a proper hip hinge. Remember this form when you do your kettlebell swings!
Baseline
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Walking Lunges
Jumping Jacks
Good Mornings with PVC
Bear Crawl width of gym and back
Strength
3 Rounds
30 sec Hollow Body Hold
Work Capacity
4 Rounds
30s Each for Max Reps
KBS
Pushups
Step Ups- Left
Step Ups- Right
Rest
Durability
Accumulate 2 min in prying goblet squat or OH squat*.
*If the prying goblet squat position comes easily, and you are able to sit in the bottom of the squat with good form (no rounding of the back, heels down) without the help of a kettlebell, work on holding a PVC overhead in the bottom of the squat.
Yoga or active stretch.
Baseline
Box Breathing
ROM Drills
3 Rounds, 30 seconds each
Spiderman Plank
Air Squats
Pushups
Supermans
Work Capacity
For TIme
3 Rounds
25 KB Swings
15 Goblet Squats
10 Burpees
Rest 2 mins
3 Rounds
25 Ball Slams
100m Sprint
10/10 Killers
Durability
Accumulate 2 min Hollow Body Hold
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills with PVC
3 Rounds
20 sec Prying Goblet Squat
15 Thrusters
15 Mountain Climbers per leg
Work Capacity
For time
50-40-30-20-10
Wall Balls
200m Run
Durability
Couch/ suicide stretch- 90 sec per side
Yoga or active stretch.
