Workouts
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Daily Workouts
3x
10/10 Bird Dogs
10 Frog Thrusters
10/10 Single Arm KB Thrusters
20 Jumping Jacks
30:15 x 4 Rounds
Wall Balls
Rower
Mountain Climbers in rings
H2H KBS
Russian Twists
Then, Tabata
Pushups/ Air Squats (alternating sets)
Roll lower body and stretch
3x
1/1 Arm Bar
3/3 BU Half TGU
3/3 Halos
10 GSQ
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
10x (still you go, I go)
10 KBS
Roll/ stretch
30 sec each x 3
Air Squats
Jumprope
Shoulder Taps
Then, 400m Run
100m Run
10 Burpees
10 sec rest
100m Run
20 Ball Slams
20 sec rest
100m Run
30 Killers
30 sec rest
100m Run
40 DU
40 sec rest
100m Run
50 KBS
50 sec rest
Then, reverse back down
800m Run
Couch stretch/ Figure 4 stretch
3x
1/1 arm bar
5/5 Halos
10 sec Prying GSQ
5/5 Windmills
KBS drills: hike backs, pendulum swings
5x
1/1 TGU
5 Toe to Bar or Hard style Situp
5/5 Single Leg DL
5/5 Floor Press
5/5 Pistols
10 KB Swings
Then, 5x
5 High Pulls + 5 Snatches per side
Rest as needed
Roll glutes
4 Rounds
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
For time (30 min cutoff)
20 Wall balls
20 Sit-ups
20 Box jump (or squat jumps)
20 Push-ups
20 Double Clean
20 Double-unders
20 Double Thrusters
20 Pull-ups
10/ 10 Overhead Lunges
20 Kettlebell swings
20 Push press
20 Dips
20 Sumo Deadlift
20 Burpees
20 GSQ
20 Good Mornings
20 Walking lunge steps
20 Suitcase Deadlift
20 Knees to elbows
20 DFSQ
Stretch
You scratch my back, and I'll scratch yours.
3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks
Then,
5 min DU practice
6 min AMRAP
10 Burpee Ball Slams
10 WB Russian Twists
10 Killers
10 WB Russian Twists, other side
Rest 2 min
In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME DU in time remaining
Rest 2 min
5x
50m Sprint/ Walk Back
Stretch
Ankle mobility
Shoulder mobility
30 sec each x 3
Pushup to Down dog
Stick DL
OHSQ with PVC
Plank
10-8-6-4-2
HSPU
Pullups
10-8-6-4-2
Snatches*
Pistols*
*rep numbers are total- both sides combined
Tabata
Uppercuts
Stretching
Mobility Drills
3 Rounds
3 Inchworms
10 Frog Thrusters
10 Hollow Rocks or 10 sec Hollow Hold
100m Run
5 Rounds
400m Run
12 Box Jumps
10 Ring Rows
8 Deck Squats
Roll/ stretch- focus on hamstrings and calves
GO VOTE! Polls open at 6am, so if you join us for the workout at 5am, you can make a cup of coffee on your way out the door and head straight to the poll! Your 2 most important tasks for the day will be done ;)
3 Rounds
1/1 Arm Bar
5/5 Halos
5/5 Windmills
5 Prying GSQ
10 H2H KBS
5 Sets
5 Uneven Pushup- L
5 Clean + Push Press + FSQ- L
Repeat Right
1/1 TGU
Then,
10 4-Square KBS
1 4-Square KBS:
2 KBS
2 Forward traveling KBS
2 Left Traveling KBS
2 Back Traveling KBS
2 Right Traveling KBS
Stretching
3 Rounds
5 Pushup to Down Dog
10 Air Squats
10 Good Mornings
20 second Hollow Hold (hanging hollow, if able)
1 min each x 4 rounds
Walking Lunges
Spiderman Plank
DU/ Battling Jumprope
Wall Ball Situps
KB Swing
Rest
400m Run for Time
Then,
roll and stretch
