Workouts
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Daily Workouts
Baseline
Box breathing/ rolling trouble spots
ROM drills
6 mins
20 sec prying GSQ or 5/5 Cossack Squats
20 Mountain Climbers
10 Good Mornings
Bear Crawl
Strength
3 Rounds
Pullup Progression
Work Capacity
For Time
10 Broad Jumps
20 Wall Balls
30 Pushups
40 Walking Lunges
50 Situps
400m Run
50 Situps
40 Walking Lunges
30 Pushups
20 Wall Balls
10 Broad Jumps
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3 rounds
Goblet Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Work Capacity
3 Rounds for max reps (total number of pushups, DU, and KBS)
10 Pullups (kipping is ok)
40 sec max Pushups
20 sec Rest
10 Double Thrusters
40 sec max DU
20 sec Rest
10 TTB
40 sec max KBS
20 sec Rest
Durability
2 min Hollow Body hold
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
300m Run
10 Deadlifts
10 Air Squats
200m Run
15 Deadlifts
15 Air Squats
100m Run
20 Deadlifts
20 Air Squats
Work Capacity
5 Rounds
400m Run
30 Situps
20 KBS
+ 500m Row*
*Each student also must accumulate 500m on the rower during the workout. Students can chip away on it before, during, or after their 5 rounds.
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.
Savasana... The best part about Wednesday!
Baseline
Box breathing/ rolling trouble spots
ROM drills
2 Rounds
30 sec Prying GSQ
30 Mountain Climbers
20 sec Hollow Body Hold
20 Jumping Jacks
Strength
3 Rounds
Pullup Progression
Work Capacity
Tabata
Air Squats
Pushups
Situps
Run
Durability
2 min/2 min couch stretch
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
1/1 Arm Bar Stretch
1/1 TGU
3/3 Windmills
5/5 Halos
5/5 Thrusters
Then spend a few minutes on double presses and find your 8 rep max. These are the bells you will then use for the workout.
Work Capacity
Double KB
You Go, I go
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
Durability
30-20-30-20 KBS (still you go, I go)
Yoga or active stretch
Baseline
Box breathing/ rolling trouble spots
ROM drills
3 Rounds
10 Walking lunges
20 Singles
10 Pushups
20 KBS
Work Capacity
For Time
30 DU
50 Goblet Squats
30 DU
40 Wall Balls
30 DU
30 Pullups
30 DU
20 Suitcase DL
30 DU
10 Burpees
Durability
Roll calves/feet
Yoga or active stretch.
Baseline
Box breathing/ rolling trouble spots
ROM drills
30 sec each x 3 rounds
Goblet Squats
Plank Shoulder Taps
Ball Slams
Flutter Kicks
Strength
3 Rounds
Pullup Progression
Work Capacity
3 RFT
15 Pushups (amplify in rings)
100m Sprint
30 sec Rest
15 KBS
100m Sprint
30 sec Rest
15 FSQ
100m Sprint
30 sec Rest
15 V-Ups
100m Sprint
30 sec Rest
*These are SPRINTS! Each set should be performed at an all out effort.
Durability
2 min Prying GSQ or OHSQ
Yoga or active stretch.
The 21 Day Sugar Detox kickoff meeting is Saturday at 9am! That means there will not be a workout this weekend. The Saturday morning workout will be back on th schedule next weekend!
Baseline
Box breathing/ rolling trouble spots
ROM drills
2 Rounds
10 GSQ
15 Jumping Jacks
10 V- Ups
15 Pushups
Work Capacity
3 Rounds
15 Wall Balls
100m Sprint
30 sec Rest
3 Rounds
15 TTB
100m Sprint
30 sec Rest
3 Rounds
15 Box Jumps
100m Sprint
30 sec Rest
Durability
Accumulate 2 min in prying goblet squat or OH squat.
Yoga or active stretch.
BASELINE
Box breathing/ rolling trouble spots ROM drills
3 Rounds
20 sec Prying GSQ
5 Dive Bomber Pushups
Bear Crawl
100m Run
Strength
3 Rounds
Pullup Progression
Work Capacity
For Time
800m Run
4/4 Pistols
4 HSPU
600m Run
6/6 Pistols
6 HSPU
400m Run
8/8 Pistols
8 HSPU
Add weight to pistols if able. HSPU should be strict, if possible, or modify to strict double KB presses.
Durability
Accumulate 2 min Hollow Body Hold
Yoga or active stretch
Thursday is the final day to sign up for the sugar detox! I'm preparing packets for each participant, so please sign up in advance if you plan to join us :)
Baseline
Box breathing/ rolling trouble spots
ROM drills
30-20-10
Mountain Climbers
Lunges
Shoulder Taps
Jumprope Singles
Work Capacity
1 min each x 4 Rounds
Butterfly Situps
Air Squats
Ball Slams
DU
Rest
Durability
Yoga or active stretch
