Workouts
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Daily Workouts
T-spine mobility with peanut
3x
3/3 halos
5/5 bottoms up press
5 KB pullovers
5/5 hip bridges
3x
5 reverse lunge + clean- L
5 thruster -L
TGU from top
repeat on right side
Rest 2-5 mins, or until HR zone is in light gray for 1 full minute. Work on nose breathing!
Then, you go, I go
30-20-30-20 KB swings
Focus on that nose breathing during your rests!
stretch + alligator breathing
shoulder and hip mobility
3x
100m run
10 prisoner squats
20 shoulder taps
30 mins AMRAP
400m run
1 wall walk
15 squat jumps
20 situps
rolling
couch stretch/ figure 4 stretch
Thoracic-3
Breathing bridge
3x
1/1 arm bar
3/3 cossack squats or prying GSQ
5 good morning stretch
1/1 TGU
3x
15/15 single arm push press
15/15 single arm KB swing
bear crawl length of gym and back
30-90 sec rest, or until HR zone returns to blue
KB swing breathing ladder
stretching/ mobility
3x
3/3 windmills
3/3 BU press
5 good mornings
5 KB pullovers
8 min
TGU practice
3x
4-6 single leg DL
4-6 double MP
6 KB Swings
2-5 mins rolling/ mobility between sets (light gray zone for one full minute before starting again)
Tabata
upper cuts or h2h kbs
roll + stretch hamstrings, alligator breathing
roll upperback/ shoulders
3x
bear crawl
5/5 cossack squats
5 pushup to downdog
10 ball slams
20 min AMRAP
5 pullups
10 pushups
15 squats
Then
100 sit-ups
stretch + roll
3x
100m run
5 KB pullovers
10 walking lunges
10 shoulder taps
4x
A- 400m Run
B- 5 TTB
10 pushups
20 air squats
Partner A runs 400m, while partner B completes as many rounds as possible of the circuit. After A returns, B runs while A performs the circuit from the top. Each partner will pick up the circuit wherever he/she left off to go run. Both partners will do 4 full rounds (4 runs + 4x on circuit).
The goal is to be the team who earns the most MEPs!
stretching on wall
3x
1/1 arm bar
3 prying GSQ
3/3 bottoms up press
3/3 single leg DL
2x
40 H2H KBS
1/1 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
30 H2H KBS
2/2 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
20 H2H KBS
3/3 TGU / C+P round 2
rest 1-2 mins, or until HR returns to blue
10 H2H KBS
4/4 TGU / C+P round 2
Accumulate 2 min hollow hold + 2 min plank
Once again, there will not be a 5am class! Enjoy sleeping in with the kiddos, or if you have to get out early, stay warm! Join us for the 8:30am or 4:15pm workouts. And guess what?! Wednesday night yoga is back!!! So you can also join Candy at 5:30pm for yoga :)
3x
10 air squats
5 pushups
10 frog thrusters
20 jumping jacks
Card game!
12 min AMRAP
hearts= wall balls
diamonds= v-ups
clubs= ball slams
spades= burpees
rest 3 min
8 min AMRAP
hearts= GSQ
diamonds= pushups
clubs= walking lunges
spades= situps
The rules:
Each player starts with 7 cards, face down. On “go” players flip over one card, perform the task, then pass their card to the player to their right. They continue moving through their pile of cards (which continues growing as cards are passed to them). Goal is to be the one with the least amount of cards when time is up. After 12 mins, players stop and rest 3 mins, shuffle all the cards and re-deal. Then play resumes for 8 mins with the next set of exercises.
stretch and roll
No 5am class today! Hopefully the snow storm won’t be a dud and you can spend your morning making snow angels and ice skating in the driveway. If the roads are looking safe, the 8:30am class will stay on the schedule!
PVC shoulder mobility + stick DL
3x
bear crawl
5 good mornings
1/1 TGU
3x, as heavy as possible with good form
5/5 Single leg deadlifts
3-5 one arm MP
rest 1-3 min, until HR returns to gray (use the time to roll or work on other mobility drills)
3x
30 KB swings
15 ring row
roll glutes and hamstrings
Hip mobility
3x
Inverted toe touch
Straight leg march
10 good mornings
10 bird dogs
100 air squats
50 DU
100 walking lunges
50 pushups
100 situps
50 killers
Then, 2x
25 marching hollow body (laying on your back! 😂 )
10 plank ball rolls
roll and stretch
