Tuesday
Baseline
1x
5/5 halos
5 GSQ
5/5 windmills
5/5 TGU
Practice
5x
5 suitcase deadlifts
5 double seated military press
5/5 step ups
5 pullups
Then, you go, I go
30-20-30-20
KB Swings
Durability
Brettzel
Viewing entries in
Daily Workouts
Thursday
Baseline
3x
5/5 BU Clean + Press
5 GSQ
1/1 TGU
Practice
For 20 mins, single KB complex:
5 Front Squats
5 Kneeling Presses
5 Reverse Lunges
5 H2H KB Swings
-Repeat on other side
1/1 Bottoms Up TGU
Durability
Brettzle
Friday
Baseline
30 sec each x 3
wall sit
plank
jump rope
ball thrusters
Work Capacity
3x
250m row
situps
pushups
walking lunges
DU
ball slams
Students work at their stations until rowers finish their 250m row (or 1 min, if no one is rowing).
Durability
rolling
KayLea, cranking out pistols like it's nothing 💪🏻
Thursday
Baseline
2x
3/3 TGU
Practice
Double Kettlebells
2x
5-4-3-2-1 Clean
1-2-3-4-5 Squat
10-10-10-10-10 Swing
Durability
Accumulate 2 min each: hollow hold + plank
Stretching on wall
Tuesday
Baseline
foot rolling/ ankle mobility
3x
5 prying GSQ
5 pushup to downdog
10 good mornings
10 kb swings
Practice
4x
12 Seated Double Press
12/12 Single Leg Deadlift
12/12 Bent Over Row
6/6 Pistol
Then,
30s:30s x 5
KB uppercut
Durability
Stretch and roll
Saturday's workout will meet at SHD track at 8:30am. We need to take full advantage of this cooler weather while we can!
On Monday, we will only be having a single workout at 8:30am at the gym. Get your workout in early, and then enjoy your Memorial Day holiday!
Friday
Baseline
Ankle mobility
Shoulder mobility
3x
10 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
30 sec Plank
Work Capacity
5x
5 HSPU
5 Pullups
10-9-8-7-6-5-4-3-2-1
Wall Balls
Toe to Bar
Then,
800m run (not timed)
Durability
Stretching on wall
Thursday
Baseline
3x
2/2 TGU
5/5 BU lunges
Practice
10-8-6-4-2
Man-makers
Step-ups, per leg
You go, I go
30-20-30-20
KB Swings
Durability
Hip mobility + stretching
Flashback! September 5, 2015
Wednesday
Baseline
3 Rounds
10/10 Bird Dog
10 Prisoner Squats
20 Singles
100m Run
Work Capacity
4 Rounds
400m Run
40 DU
2 Wall Walks
Durability
Accumulate 2 min each
Plank
Hollow Hold
Tuesday
Baseline
3x
5/5 halos
5 good mornings
10 figure 8s
bear crawl
Practice
100m farmer carry
5x
5 deadlift
5/5 clean + press
10 ring pushup
10 floor wipers (R+L=1)
100m farmer carry
Durability
Mobility
Friday
Baseline
3x
10 box dips
10 frog thrusters
10 walking lunges
30 singles
Work Capacity
Partners
One partner works at a time. For part 1, “resting” partner holds a plank. Reps don’t count if second partner isn’t in a plank! For part 2, “resting” partner holds a wall sit. Partners swap positions as desired.
Part 1
6x
20 wall balls
10 toe to bar
Resting partner:
plank
Part 2
150 DU
Resting partner:
wall sit
Durability
7x 50m sprint/ walk back
Stretching