Workouts
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Daily Workouts
Baseline
3 Rounds
3/3 Halos
3/3 Windmills
3/3 BU Presses
5 GSQ
Then
5/5 TGU
Strength
4 x 6-12 reps
1A- Squat
1B- Bent Over Row
1C- Arm Bars, 30-60sec
2A- MP
2B- KBS
2C- Prying GSQ/ Cossack Squat2, 30-60sec
Work Capacity
10 x *Around the World KBS
*1 Around the World KBS= 3 Single Arm Swings, left + 2 KBS + 3 Single Arm Swings, right + 2 KBS
Durability
Stretching
Baseline
3 Rounds
10 Stick DL
10 Air Squats
20 Mountain Climbers
100m Run
Strength
1 x 6-12 reps
Deadlift
Pull-up
Foam Roll Back, 30-60 sec
Squat
Pushup
Foam Roll Quads, 30-60 sec
Work Capacity
3 Rounds for time
400m Run (or 500m Row)
*21 Weighted Squat Jumps
12 TTB
*For weighted squat jumps, hang a single kettlebell between the legs.
Durability
Stretch with bands
Baseline
3 Rounds
20 Mountain Climbers
Bear Crawl
30 sec Jumprope
100m Run
Work Capacity
For Time
50 Air Squats
50 Ball Slams
100 Walking Lunges
30 Pushups
50 Battling Jumprope or DU (150 singles)
800m Run
Durability
Accumulate 2 min Hollow Hold
Latoya Jackson will be joining the coaching team! She will be joining Candy and Shannon for a Strongfirst certification in August and will be helping with some of the afternoon classes. I'm really excited to have her on board- she's going to be a great coach! She will also be subbing in the 8:30am and 10:30am classes for the rest of the week while Shannon is out. :)
5am class is meeting at the track today! Amy Crawford will be your fearless leader in that class while I'm out of town for the rest of this week. Thank you, Amy!
Also, Morgan is back! She's been out doing important things, like having and caring for a new baby. She'll be back for the 4:15pm workouts Wednesdays and Fridays. We're so happy to have you back, Morgan!
Baseline
3 Rounds
1/1 Arm Bar Stretch
3/3 Halos
3/3 Windmills
5 GSQ
Strength
2 x 6-12 reps
1A- MP
1B- Bent Over Row
1C- Prying GSQ/ Cossack Squat2, 30-60sec
2A- Squat
2B- KB Swing
2C- Samson Stretch/ Couch Stretch, 30-60sec
Work Capacity
3/3 TGU
25 KBS
10 Single Arm Thrusters-L
25 KBS
10 Single Arm Thrusters-R
25 KBS
3/3 TGU
Durability
Stretch/ roll
Baseline
Mobility drills
3 rounds
10 Ball Slams
10 Ball Thrusters
10 Shoulder Taps
Strength
*3 sets, 6-12 reps
1A- Deadlift
1B- Pushup
1C- Roll glutes with ball, 30-60 sec
2A- Lunge
2B- Pull-up
2C- Stretch Hamstrings, 30-60 sec
* Remember, all the progressions are posted on the wall! Start with the progression/ weight that is appropriate for you to achieve between 6-12 reps per set. Write down what you do every time!! I can’t stress the importance of keeping track of your strength work enough! Once you are consistently getting 12 reps every set on a given exercise, it’s time to move up to the next progression/ weight.
Work Capacity
Tabata
KBS/ Pushups (alternating)
Hollow Body/ Plank (alternating)
Durability
Stretching
Baseline
3 Rounds
10 Stick DL
10 Shoulder Taps
10 Air Squats
10 Jumping Jacks
Work Capacity
“7/4/1776”
7 Rounds, per person
Partner A
4 Burpees
17 KBS
Partner B
76 DU (228 Singles) EACH
Partner A does 1 round of burpees and kettlebell swings, while partner B works on his double unders, then they switch places. Partners continue switching until they have EACH completed 7 rounds of burpees and swings. Once partner B finishes all 76 of his DUs, he can rest while his partner A is working!
Durability
400m Run
50 Situps
Our first girls night out pole class! We gained much respect for the ladies who manage to make dancing on the pole look good 😳😂
Meet us the gym for our July 4 workout at 8:30am Monday!
Baseline
3 Rounds
10/10 Bird Dog
10 Inverted Toe Touch
10 Straight Leg March
3 Inchworm + Pushup
100m Run
Strength
1 Set, 6-12 Reps
Military Press
Bent Over Row
Squat
Swing
Work Capacity
3 Rounds, partners
A- 10 Ball Slams
B- Plank
Switch
A- 10 Rotational Ball Slams
B- Plank
Switch
A- 10 Rolling Ball Toss
B- Plank
Switch
6 x 100m Sprint, tag team
Durability
Roll upper back/ shoulders
Look who dropped in for a surprise visit!
Attention members! We have some schedule changes for the month of July. Since we have so many out traveling (including me!) I'm going to be running a tighter class schedule. Remember that the class times are always listed on the schedule and on the MindBody app!
Monday July 4
8:30am only, at the gym. We'll have a team workout, so come wearing your game face!
Mondays, Tuesdays & Thursdays
5am | 8:30am | 10:30am | 5:30pm
Wednesdays
5am | 8:30am | 10:30am | 4:15pm | 6pm yoga
Fridays
5am | 8:30am | 10:30am | 4:15pm
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Baseline
3 Rounds
5/5 BU Press
5/5 Halos
3/3 Windmills
5 GSQ
Then
3/3 TGU
Work Capacity
10-8-6-4-2
TTB
HSPU (modify to handstand hold or pike pushup)
Burpees
Then
100 DU
100 Situps
Durability
Stretch with bands
Baseline
3 Rounds
100m Run
10 Stick Deadlifts
10 Ball Slams
Bear Crawl
Strength
6-12 reps, 1 set
1A Deadlifts
1B Pushups
1C Foam Roll Back Stretch
2A Pullups
2B Lunge/ Split squat
2C Foam Roll Chest Opener
Work Capacity
5 Rounds, 25 min Cutoff
400m Run (or 500m Row)
20 KB Wall Balls
Durability
Accumulate 2 min Hollow Hold
We're starting a new program today, guys! The strength exercises are the same, but the rep schemes are different. For the past 8 weeks, you have been working in the 3-5 rep range, and this week, we're kicking things up into the 6-12 rep range. Rather than strength building, the target here is more metabolic, which means we're working on leanness. You'll have to go a bit lighter, but the strength gains you made during the kettlebell challenge will be very beneficial, because you'll be able to start with more weight for these sets now than you could have before.
For the next 4 weeks, we will stay in the 6-12 rep range, but we'll vary from 1 to 4 sets on different days. The exercises themselves will also be more personalized to your ability. The progressions for every exercise will be posted on the wall in the gym, so you will be able to choose the appropriate progression for you, and once you're getting 12 reps at that progression consistently, you'll move to the next level of progression.
During the rests, you'll have various mobility exercises to do, but you are always encouraged to work on any mobility exercise you feel you need in place of the one that's assigned. After the strength work, you'll still see intervals or endurance work, as always!
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Baseline
3 Rounds
100m Run
10 Frog Thrusters
10 Samson Stretch
Strength
2 sets, 6-12 reps
1A Military Press
1B KB Squat
1C 30-60 sec Roll Feet
2A Bent Over Row
2B KB Swing
2C 30-60 sec Roll Calves
Work Capacity
*10-9-8-7-6-5-4-3-2-1
Box Jumps
50m Sprint/ Walk Back
*As soon as you finish your box jumps, sprint out the door to the 50m mark as fast as possible. Walk back, and start again
