Workouts
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Daily Workouts
Pretty soon, Jenson will be up in a headstand next to his mama 😁
3x
1/1 TGU + 3 Windmills
10-9-8-7-6-5-4-3-2-1
GSQ
Pushups
Ring Rows
10 Around the World Swings
Around the World Swing:
3 One Arm Swings- L
2 Two Hand Swings
3 One Arm Swings- R
2 Two Hand Swings
Stretching and Alligator Breathing
Wrist + shoulder mobility
3x
100m Run
5 Pushup to Downdog
20 Flutter Kicks per leg
5x Handstand Progressions (worked into baseline)
25 mins
400m Run
2 Wall Walks
30 sec Hollow Hold
Roll and Stretch
2x
1/1 Arm Bar
5 Prying GSQ
5/5 Thrusters
5/5 Single Leg Deadlifts
5 min TGU
5x
5/5 Weighted Step Ups
3-6 Pullups (amplify or modify as needed to stay within that rep range)
5/5 Single Leg Deadlifts or 5 Suitcase DL
5/5 Military Press
Your first 2 sets should be fairly light, with your last 3 being as heavy as possible, with good form. These are called grinds, or SLOW lifts. It should be heavy enough that the weight is moving slowly… not explosively! Take your time, rest as needed between sets, and use the talk test throughout to ensure you’re taking enough rest.
Then, 5 mins Swings
Set the bell down when your swings start to slow down. Don’t wait until you feel like you're dying! Stay moving… do some jumping jacks or walk. Pick the bell back up when you feel able to get some more high quality, quick swings. Repeat until the 5 minutes are up.
Brettzel and alligator breathing
3x
10/10 Bird Dog
10 Walking Lunges
10 Ball Thrusters
High knees/ butt kicks
6 min AMRAP
10 Burpee Ball Slams
10 V-Ups
10 Killers
Rest 2 min
In 4 mins
3x
10 Wall Balls
Bear Crawl length of gym and back
Then, ME situps in time remaining
Rest 2 min
5x
50m Sprint/ Walk Back
Stretch and Roll Out
3x
25 Jumping Jacks
10 Air Squats
10 Seated Band Rows
5 Pushups to Downdog
Stations, 1 min each x 3 Rounds (20 second transition time)
Row
Walking Lunges
Pushups
Pullups (or ring rows)
Burpees
100 Situps
Stretching/ Rolling
3x
1/1 Arm Bars
3/3 Windmills
5/5 Bottoms Up Press
5 Wall Facing Squats
All exercises are you go, I go:
5x
10 KBS
3x
5/5 Partial TGU (supine to kneel)
2x
10/10- 15/15- 20/20
One arm Swing
3x
5/5 Partial TGU (1/2 kneel to stand)
3x
20 sec Reaction GSQ
Mobility + Alligator breathing
Wrist/ Shoulder mobility
3x
100m Run
30 Singles
20 Shoulder Taps
20 sec Hollow Hold
5 Rounds For Time, 25 min cutoff
400m Run
40 DU
20 Situps
Roll Calves/ stretch
Handstand progressions, step 1. They kind of look like Easter eggs. 😁
Joint mobility/ Stretching
3x
5/5 Halos
5 Prying GSQ
5/5 MP
:30 sec each x 4
GSQ
1/2 TGU- L
Deadlift
1/2 TGU- R
Then, you go, I go
10x
10 KBS
Stretching + alligator breathing
Be sure to place your shirt order by Friday! Place your order here.
Wrist Mobility
PVC mobility
3x
20 sec Hollow hold
5 Pushups
10 Walking Lunges
Bear Crawl
5 x
30 sec Tripod*
*Hold pike position if tripod is too advanced, or advance to headstand if able.
Goal is to work up to 30 sec hold. Be sure to write down how long you were able to hold on each set. Workout journal is a must to progress in this! Once you achieve 5 sets of 30 seconds, it’s time to progress to the next level.
20-15-10-5
Pushups
50m sprint/ walk back
Ring Rows
50m sprint/ walk back
Rolling/ stretching
30-20-10
KB Swings (progressively heavier each set)
2-count Mountain Climbers
Then,
800m Run
20 mins
10/10 Snatches (modify to 10/10 single arm swings or 20 KBS)
20 Box Jumps
3 Wall Walks (modify to 30 plank shoulder taps, 15 per side)
1 min Rest
Accumulate 2 mins in plank and 2 min hollow hold.
