Workouts
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Daily Workouts
No 10:30am classes this week! Be sure to make it to the 8:30am class today, or come to one of the evening classes. 10:30 classes will be back next week!
3x
1/1 Arm Bar
5/5 Halos
5 Prying GSQ
Bear Crawl
3x
60 sec TGU-L
60 sec KBS
60 sec TGU- R
60 sec GSQ
30 sec Push Press- L
30 sec Push Press- R
60 sec rest
Roll out
3x
10 Shoulder Taps
5/5 Monster Walk
10 Bent Over Rows (with band)
30 Singles
15 min AMRAP
15 Pushups
15 Air Squats
15 Situps
15 DU
Then,
5x
50m sprints/ walk back
60sec-50sec-40sec-30sec-20sec-10sec
Wall Sits
Plank
2x
1/1 arm bar
3 GSQ
2x
1/1 TGU
3/3 BU Press
EMOM x 15 mins
5/5 Snatches
3x
10 heavy KBS
5 double military press
5 double front squats
5 double cleans
rolling and stretching
3x
5/5 bottoms up clean + press
5 good mornings
5 GSQ
Then, 5 mins to test heaviest TGU
Single KB complex:
5x
5 one-arm swings
5 snatches
5 single leg DL
5 bent over row
5 uneven pushups
repeat other side
Accumulate 2 mins hollow hold
Brettzel
3x
5 pushups to down dog
10 good mornings
20 mountain climbers
30 singles
100m run
400m run
2 wall walks
10 burpees
20 pullups
30 kb swings
40 air squats
50 DU
40 air squats
30 kb swings
20 pullups
10 burpees
2 wall walks
400m run
Roll and stretch
3x
1/1 arm bar
3/3 halos
3/3 windmills
5/5 OH lunges
Then,
3/3 TGU
Double Press Ladder x 3
1-2-3-4-5 MP
Re-clean the bells between each set. Complete the whole ladder without setting the kettlebells down. Rest 2 mins between sets.
Double Squat Ladder x 3
1-2-3-4-5 DFSQ
Re-clean the bells between each set. Complete the whole ladder without setting the kettlebells down. Rest 2 mins between sets.
10-20-30-40-30-20-10
KB swings
Rest as needed between sets
Roll upper back/ mobility
3x
100m run
10 prisoner squats
30 sec flutter kicks
3x
400m run
20 wall balls
10 toe to bar
Then,
Tabata sprints
Roll and stretch- focus on hamstrings and quads
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups.
Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60.
Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles.
Cutoff is 5 mins.
Accumulate 2 mins plank.
Accumulate 2 min hollow body hold.
3x
1/1 arm bar
5 good mornings
5 GSQ
10-9-8-7-6-5-4-3-2-1
KB wall ball
pushups
10-9-8-7-6-5-4-3-2-1
KB swings
GSQ
At the top of each minute:
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
snatches (or modify to single arm swings)
roll and stretch
Partner workout 😊
3x
bear crawl
inverted toe touch
straight leg march
20 jumping jacks
100m run
800m run
1 min plank
1 min hollow hold
600m run
30 sec floor wipers
30 sec flutter kicks
400m run
20 toe to bar
200m run
couch stretch + figure 4 stretch + hamstring stretch
