Workouts
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Daily Workouts
Baseline
PVC Shoulder Mobility
3 Rounds
10 Walking Lunges
10 OHSQ (with PVC)
10 Plank Shoulder Taps
10 Frog Thrusters
Work Capacity
3 min AMRAP
3 Burpees
6 Mountain Climbers per leg
9 Squat Jumps
Rest 2 min
3 min AMRAP
3 Thrusters
6 Pushups
9 Ball Slams
Rest 2 min
3 min AMRAP
ME DU or Battling Jumprope
Durability
3 Rounds
30 sec Hollow Body Hold
30 sec Plank
Reminder that there will not be a 10:30am class today!
Baseline
Ankle Mobility Walks:
Toes/ Heels, inside of foot/ outside of foot/ toes in/ toes out
3 Rounds
10 Shoulder Tap Plank
Bear Crawl
15 sec Prying GSQ
15 sec Hollow Body Hold
Strength
2x 2-6
1A HSPU
1B Pullup
1C 60-120 sec Thoracic-3
2A Pistol
2B Hardstyle Situp or Hanging Leg Raise
2C 60-120 sec Arm Bars
Durability
2 x
400m Run for time
Rest 1:1
Schedule change! Because everyone's back in school and the late morning class numbers have dwindled, the 10:30am classes will now only be held on Tuesdays and Thursdays. 8:30am will still meet daily!
Baseline
3 Rounds
10 Prisoner Squats
10 Pushups + Down Dog
10 Walking Lunges
High Knees down and back
100m Run
Work Capacity
3 Rounds
50m Sprint/ Walk Back
30-20-10
Wall Balls
Walking Lunges
Situps
3 Rounds
50m Sprint/ Walk Back
Durability
30 sec each x 2
Couch Stretch R/L
Fig 4 Stretch on wall R/L
Today starts a new 4 week training phase! We just finished up our muscular endurance phase (10-20 reps per set) and are now moving to working on strength. For this, our rep scheme will be between 2-6 reps for each strength set. Time to start moving some heavier weight! Make sure you are recording your weights/ exercise progressions and reps for every set in your training journal. Because you ALL are using a training journal by now... RIGHT?! ;)
Baseline
Mobility drills, 1x
with PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
Then, 3x
TGU (up only)
3 Press
3 Windmills
TGU (back down)
Repeat other side
Strength
3 x 2-6
1A Bent Over Row
1B Front Squat
1C 60- 120 mobility- your choice
2A KB Floor Press*
2B Single Leg DL
2C 60-120 sec mobility- your choice
*Floor presses are replacing pushups in this phase. However, if you're still working up to being able to do 6 solid pushups from your toes, then you will stick with pushups here!
Work Capacity
5-4-3-2-1
Single Arm Swings- L
Snatches- L
Two Hand Swings
Single Arm Swings- R
Snatches- R
Durability
Roll out and stretch
T-spine and shoulder Mobility
Thoracic- 3
PVC mobility (pass throughs, figure 8s)
Baseline
3 Rounds
Bear Crawl
Walking Lunges
15 sec Prying GSQ
1/1 TGU
Strength
3 x 10-20
1A Pushup
1B Pullup
1C 30sec/ 30sec Brettzel
2A Lunge/ Split Squat
2B Snatch
2C 60 sec Rolling
Work Capacity
Tabata (20:10 x 8)
KBS
Durability
Stretching on wall
Baseline
3 Rounds
200m Run
5 Air Squats
5 GSQ
5 Pushups
30 sec Plank
Work Capacity
For Time, 25 min cutoff
100 DU (300 singles)
80 Air Squats
60 Situps
40 Box jumps or squat jumps
20 Pullups (bands, jumping, or ring rows to modify)
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Durability
3 Rounds
15 Weighted Situps
30 sec Handstand hold (or hollow body)
10 Supermans
Summer is officially over. It was nice to have the 5am crew back!
Baseline
3 Rounds
10 Prisoner Squats
5 Pushup to Down Dog
10 Frog Thrusters
10 Good Mornings
Strength
3x 10-20
1A Military Press
1B Squat
1C 60 sec Hamstring Stretches
2A Bent Over Row
2B KBS
2C 60 sec Couch Stretch
Work Capacity
400m Run for time
(2 min ME burpees in case of rain!)
Durability
Roll and stretch
Baseline
3 Rounds
1/1 Arm Bar
5 Prying GSQ
10 Stick DL
20 Jumping Jacks
Work Capacity
30:15 x 5*
Wall Balls
Situps
Row
H2H KBS
*30 seconds of work, 15 seconds to transition to the next exercise. Everyone will move through the 4 exercises as a circuit for 5 rounds.
Durability
30 sec each x 4
Hollow Body
Wall Sit
BodEvolve registration opens today! Head over to the Events and Camps page for more info and to get signed up...
Baseline
Mobility drills, 1x
with PVC:
10 Pass Throughs
5/5 Figure 8s
10 OH Squats
Then, 1x
5 GSQ
5/5 Thrusters
3/3 Windmills
1/1 TGU
Strength
3 x 10-20
1A Pushup
1B Pullup
1C 60 sec Foam Rolling
2A Lunge
2B Snatches
2C 60 sec Thoracic 3 (Glide, T, Around the World)
Work Capacity
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
*Go with a lighter weight here and try not to put the KB down!
Durability
Roll out and stretch
The Saturday 8:30am class will meet at the gym, as usual! I mentioned to some of you that we would have a track workout, but because of the rain in the forecast, we'll save it for another day! Don't forget that the Frenchman's Bend yard sale is also on Saturday, so if you live in the neighborhood, leave early!
Baseline
Feet/Ankle Mobility
3 Rounds
100m Run
Bear Crawl
Walking Lunges
Strength
2 x 10-20
1A Bent Over Row
1B Military Press
1C 400m Run
2A Squat
2B Swing
2C 400m Run
Work Capacity
10x Around the World Swings*
* Around the World Swing:
3 1- Arm Swings-Left
2 KBS
3 1-Arm Swings- Right
2 KBS
Durability
T-Spine/ Shoulder Mobility
