Workouts
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Daily Workouts
The perks of training at 5am in the (almost) summer... watching the sun come up ☀️
15 mins rolling hamstrings, quads and calves
3x
bear crawl
inverted toe touch
high knees
butt kicks
100m run
1 mile run for time
Then,
100 situps
1 min per side of each:
couch stretch
figure 4 stretch
3x
1/1 Arm Bar
5/5 BU Press
10 Pass Through Lunge
Then,
5/5 TGU
10-8-6-4-2
Double Press
Pullup
Step Ups, per side
1 min Hollow Body
1 min Plank
Increase weight or progression as reps decrease!
Stretching
3x
30 sec Wall Sit
30 sec Jump Rope
10 Walking Lunges
5 Pushup to Downdog
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!
Stretching
3x
20 mountain climbers
10/10 hip bridges
30 sec plank
100m run
For Time
800m run
30-20-10
squat jumps
situps
Rest 5 mins, then:
7x
50m sprint/ walk back
Rolling & stretching
PVC shoulder mobility
400m Run
10 Air Squats
10 Pushup to down dog
10 GSQ
10 Ball Slams
10 Frog Thrusters
400m Run
3x
7 Thrusters
100m Sprint
30 sec rest
3x
14 Wall Balls
100m Sprint
60 sec rest
3x
7 Burpees
100m Sprint
30 sec rest
60 sec- 40 sec- 20 sec
Hollow Hold
Plank
3x
1/1 Arm Bar
3/3 Halos
5 GSQ
10 Swings
5x
Double KB Ladder
1-1-1/1
2-2-1/1
3-3-1/1
Swing + Clean + Press
2/2 TGU
Frog
Brettzel
3x
200m Run
10 Ring Rows
30 Singles
5x, 20 min cutoff
400m Run
30 DU
5 Pullups
Roll calves
It's time for a new assessment! Give this your best effort so you can get an honest assessment of your improvement at the end of June. Don't worry about everyone else's score... this is an assessment of YOUR improvement, not a test of how your ability compares to anyone else's.
3 Rounds
10 Walking Lunges
5 Pushup to down dog
10 Frog Thrusters
100m Run
Assessment!
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Roll quads and stretch on wall
10 min TGU, alternating
5x
5 Deadlifts
5 Double Press
5 Pullups
Then,
5-4-3-2-1 Double Clean
5-4-3-2-1 Double Squat
10-10-10-10-10 Double Swings
Roll and Stretch
3x
1/1 Arm Bar
3 Prying GSQ
20 sec Hang
20 sec Hollow Hold
5x
10 Clean + Fwd Lunge + Clean + Bkwd Lunge, alternating
10 Pushups (amplify as needed)
5 Toe To Bar
Then,
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
Single Arm Swings
*start each round at the top of the minute
Stretching
