Saturday
Baseline
2 Rounds
1/1 TGU
15 KBS
400m Run
Work Capacity
Dirty 30!
30 Box Jumps
30 Jumping Pullups
30 KB Swings
30 Walking Lunges
30 Knee to Elbow
30 Push Press
30 Good Mornings
30 Wall Balls
30 Burpees
30 DU
Durability
Roll and Stretch
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Daily Workouts
Help! I'm musically challenged (as those of you in my classes are well aware). Please leave song suggestions in the comments on our Facebook page for me, so I can create a playlist! I created a post just for this purpose. I'm desperate! -Shannon
Friday
Baseline
3 Rounds
10/10 Bird Dog
5/5 Monster Walks
10 Seated Row
10/10 Hip Bridges
Strength
4 x 2-6
Deadlift
HSPU
Pullup
Pistol
Hardstyle Situp
2 min Mobility- Arm Bars/ PVC Shoulder Mobility/ Prying GSQ/ Ankle Mobility, etc
Work Capacity
Sally! If you don't know what this means... you'll find out in class!
Durability
Rolling/ Stretching
Thursday
Baseline
3 Rounds
3/3 Bottoms Up Press
3/3 Windmills
3/3 OH Walking Lunge
6 GSQ
10 KBS
Strength
3 Rounds
10 Single Arm KBS- L
10 Bent Over Row-L
10 Front Squat- L
Repeat Right
1-2 mins Rolling/ Mobility
Durability
3 Rounds
30 sec Hollow Hold
30 sec Superman Hold
Wednesday
Baseline
PVC Mobility
3 Rounds
Bear Crawl
10 Prisoner Squats
10 Good Mornings
Then,
400m Run
Work Capacity
Every 2 mins x 6*
5 Double Clean and Press
15 Squat Jumps
100m Sprint
Rest 4 mins, then 800m run for time
Durability
Roll and stretch
Tuesday
Baseline
Thoracic-3
5/5 TGU
Strength
3 Rounds 6-12 each
Deadlift
Pushups
Pullups
Split Squat
400m easy run between sets
Work Capacity
30:30 x 5
KBS
Durability
Rolling/ stretching
Make sure to come to class on Saturday, October 29 at 8:30am! We'll have our Halloween workout, followed by mimosas and mobility and a potluck breakfast. And to top it off, Shane Russell, D.C. from Life Change Chiropractic will be there to help us out with some soft tissue therapy. He uses the fascial distortion model for his therapy... read more about it at http://www.fascialdistortion.com or just come experience it for yourself! Sign up on the board at the gym for an item to bring for the potluck!
Monday
Baseline
30 sec each x 3
Wall Sit
Plank
Walking Lunges
Jumping Jacks
Work Capacity
For Time
60 DU
50 Situps
40 KBS
30 Pushups
20 Wall Balls
10 Burpees
20 Wall Balls
30 Pushups
40 KBS
50 Situps
60 DU
Durability
30 sec per side each x 2
Couch Stretch
Figure 4 stretch
Friday
Baseline
3 Rounds
10/10 Shoulder Taps
Walking Lunges
High Knees
Butt Kicks
100m Run
Work Capacity
10-15-20 For Time
Burpees
Mountain Climbers, per leg
Jumping Jacks
3 min jumprope
10-15-20 For Time
Squat Jumps
Ball Slams
V-Ups
3 min jumprope
10-15-20 For Time
Pass Through Lunges
Frog Thrusters
Pushups
Durability
Rolling/ Stretching
Swinging in the dark...
Thursday
Baseline
3 Rounds
5/5 Bottoms Up Press
5 Pushup + Down Dog
10-20 sec Hanging Hollow Hold (modify to floor)
10 Ball Thrusters
Strength
4 x 2-6 of each. Rest as needed
1A Deadlift
1B Military Press
1C 1-2 mins Rolling
2A Bent Over Row
2B Double Front Squat
2C 1-2 mins PVC mobility/ Arm Bar/ Thoracic-3
Work Capacity
10 Around the World KBS
ATW KBS:
3 Single Arm Swings- L
2 KBS
3 Single Arm Swings- R
2 KBS
Durability
Stretching
Wednesday
Baseline
3 Rounds
3/3 Samson Stretch
10 Straight Leg March Steps
10 Inverted Toe Touch Steps
10 Air Squats
100m Run
Work Capacity
For Time
800m Run
21-15-9
KBS
GSQ
800m Run
Durability
Roll and stretch
Monday
Baseline
3 Rounds
10 Good Mornings
5 GSQ
3/3 Windmills
Strength
3 Rounds, rest as needed
6-12 Military Press
6-12 Bent Over Row, per side
6-12 Double Front Squat
6-12 KB Swing
30 sec Plank
30 sec Hollow Hold
30 sec Prying GSQ
1/1 Arm Bar
Work Capacity
Tabata
Wall Balls
Durability
Couch Stretch