Monday
Baseline
PVC mobility
3 Rounds
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
Work Capacity
4 Rounds
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then
KBS
Pushups
Durability
Roll and Stretch
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Daily Workouts
Saturday
Baseline
3x
30 sec Wall Sit
30 sec Jump Rope
10 Walking Lunges
5 Pushup to Downdog
Work Capacity
4 Rounds
50 DU (150 singles)
40 KBS
30 Situps
20 Wall Balls
10 TTB
2 min Rest
Complete each round as quickly as possible!
Durability
Stretching
Jensen is getting an early start. Pretty soon, he'll be swinging some kettlebells next to his mom.
Friday
Baseline
3x
10 Air Squats
20 Plank Shoulder Taps
10 Walking Lunges
20 Jumping Jacks
Work Capacity
4 x 3-6
Pullup
Pistols (per leg)
Rest as needed
5 RFT
1 Wall Walk
6 Burpees
12 Killers (total)
100m Run
Durability
Roll and stretch
Today starts the second and final month of the attendance challenge! The goal is to attend 36 classes during November and December to earn your shirt, and so far, here are the highest attendance numbers:
Amanda Hogan- 17
Milissa Heusel- 16
KayLea Brantley- 15
Porsha Adams- 15
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Thursday
Baseline
Mobility/ ROM drills
3 Rounds
1/1 TGU
3 KB drag + DL
3 Prying GSQ
Bear Crawl
Work Capacity
You go, I go x 4 Rounds*
Double Kettlebells
Strict Press x 3
Front Squat x 3
Thruster x 5
Batwings (double bent over row) x 5
Push Press x 8
Double KBS x 8
*Never put the kettlebells down! When it's your partner's turn to work, you must hold your kettlebells in the racked position. At the end of each round, partners may set the kettlebells down and rest as needed before starting the next round.
Then 20:20 x 8
KBS
Durability
30 sec each x 3
Plank
Hollow Body
Wednesday
Baseline
3 Rounds
30 sec Jumprope
10 Walking Lunges
10 Ball Thrusters
Work Capacity
5 Rounds
200m Row
DU
Air Squats
Ball Slams
Situps
Each station lasts as long as it takes rower to finish 200m. If 2 are rowing at a time, everyone continues until BOTH reach 200m.
Durability
Stretching
Tuesday
Baseline
3 Rounds
1/1 Arm Bar
5/5 Fig 8
5/5 Halos
5/5 Windmills
5 GSQ
Work Capacity
4 Rounds
1/1 TGU
8/8 Single Leg Suitcase Deadlifts
10 H2H KBS
*You go, I go x 6 Rounds
6 Snatches + OH Hold- L
6 Snatches + OH Hold- R
Group A does 6 snatches on the left, and then holds the KB overhead while group B does 6 snatches. Then, group B holds their KB overhead while Group A repeats on the other side. Continue for 6 rounds.
Durability
Roll glutes and hams with ball
Monday
Baseline
3 Rounds
5 Pushup + Down Dog
10/10 KB Row
10 Good Mornings
1 min Jumprope
Work Capacity
3 x 8-12
Pullups
2 min Mobility
Then, EMOM x 16, alternating
5 Tempo Pushups (51X0)
7 Double KB Squats
Then
7 x 50m Sprint
Durability
Stretching with Bands
Saturday
Baseline
3 Rounds
10 Walking lunges
10 Good Mornings
10 Air Squats
Bear Crawl
30 sec jumprope
Work Capacity
For time, 20 min Cutoff
100 DU
50 Air Squats
40 Pushups
30 KBS
20 Box Jumps
5 Wall Walks
20 Box Jumps
30 KBS
40 Pushups
50 Air Squats
100 DU
Durability
3 Rounds
20 Hollow Rocks (modify to 20 sec Hollow Body Hold)
Couch Stretch- 30 sec per side
There will only be one class today, at 8:30am!
Friday
Baseline
PVC Shoulder Mobility
3 Rounds
10 Air Squats
10 Pushups
High Knees/ Butt Kicks
100m Run
Work Capacity
800m Run
40 Situps
20 Wall Balls
600m Run
30 Situps
15 Wall Balls
400m Run
20 Situps
10 Wall Balls
200m Run
10 Situps
5 Wall Balls
Durability
Stretching with bands
Wednesday
Baseline
3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges
Work Capacity
Partners
A- 100 Air Squats
B- Squat Hold
A- 80 Pushups
B- Plank Hold
A- 60 Pullups
B- DU or Battling Jumprope
A- 40 Burpees
B- Hollow Hold
A- 20 Double Thrusters
B- Handstand Hold
A- 1 Mile Run
B- rest
Partner A starts doing reps on the given exercise, while partner B does the assigned activity. Partners switch as desired until all reps are complete, and then move to the next set. Reps don't count for A unless B is doing his/her assigned activity at the same time!
Durability
Roll/ stretch