Wednesday
Baseline
Roll calves
3x
10 prisoner squat
bear crawl
10 shoulder taps
100m run
Work Capacity
3x
30:20
DU
Mountain Climbers
Ball Slams
Hollow Hold
Squat Jumps
400m run between each round
Durability
stretch, box breathing
Viewing entries in
Daily Workouts
Tuesday
Baseline
3x
8 KB pullovers
1/1 arm bar
10 good mornings
3 prying GSQ
Practice
3x
8/8 step ups
8 pushups (amplify in rings, elevate feet, etc)
20 KB Swings
Rest 30-90 sec (HR in blue)
3x
8 ring dips
8 Romanian deadlifts
8 TTB
Rest 30-90 sec (HR in blue)
You go, I go
30-20-30-20
KB Swings
Durability
Stretching on wall, alligator breathing
Saturday
Track workout! Meet at Sterlington track at 8:30am!
Track workout tomorrow (Saturday)! Instead of going to the gym, head to the SHS track at 8:30am!
Friday
Baseline
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
Work Capacity
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Durability
Stretching on wall: couch stretch, figure 4, calf stretch
Thursday
Baseline
6 min TGU practice
Practice
3x
5 Pullups
5 Floor press
Rest 2-5 min between sets (HR returns to gray)
2x
5 Suitcase deadlifts
30 sec hollow hold
Rest 2-5 mins between sets (HR returns to gray)
3x
2 Wall walks
10 Floor wiper (5 per side)
Bear crawl length of gym and back (yoga block on back!)
20 second chin hang (add bands as needed)
Durability
Roll and stretch
Wednesday
Baseline
3x, 1 length of gym for each
Straight leg march
Inverted toe touch
Bear crawl
walking lunges
butt kicks
high knees
Work Capacity
800m Run
30-20-10
Squat Jumps
Situps
Rest 5 mins
7x
50m sprint/ walk back
Durability
Roll glutes and quads, stretch
The drawing for the January/ February MyZone challenge will be happening this evening! I will do the drawing on Facebook Live so you can see that no cheating is involved, and you'll find out who the winner is! The winner will get a tub of Vital Proteins Collagen...
And up next... we're doing a Steady through Spring challenge to encourage steady movement through March and April. It's not about how many points you can get, but how consistent you can be with your movement. So for the months of March and April, everyone will get an entry into the drawing if they hit 1300 points for the month. One entry for hitting 1300 in March, and a second entry for hitting 1300 in April. No extra entries for extra points. Just like last time, no gray zone points count. AND... there is a 500 MEP weekly cap! This means that you can't earn more than 500 MEPS in any given week, or you will be disqualified from that month. If you hit 500 MEPs in one week and want to do more running or working out, that's fine, but don't wear your belt for it! The most effective way to create lasting health is not through consistency, not intensity. That's what this challenge is all about ;)
Friday
Baseline
5 mins rolling/ mobility, then
3x
*Straight leg march
*Inverted toe touch
*walk on toes
*walk on heels
100m run
* length of gym
Work Capacity
800m run
40 Situps
800m run
80 DU
800m run
40 sit-ups
Durability
Couch stretch, 1 min per side
Figure 4 stretch, 1 min per side
Roll and stretch feet
Thursday
Baseline
3x
1/1 Arm Bar
3/3 Bottoms up Press
3/3 Kneel to stand (KB in rack)
20 swings
Practice
5-4-3-2-1
Snatch- R
Windmill- R
1 TGU- down only
1/2 get up- R
1 TGU- up only
Repeat left
Then, you go, I go
3x
10 single arm swings- R
10 single arm swings- L
10 swings
Durability
Roll, stretch, alligator breathing
Saturday
Baseline
Roll T-spine
3x
10 pushups
10 squats to ball
10 ring rows
20 mountain climbers
Work Capacity
20 min AMRAP
5 DFSQ
10 burpees
10 pullups
Then,
100 sit-ups
Durability
Roll and stretch
Thursday
Baseline
3x
5 PVC shoulder pass-throughs
5 PVC deadlift drill
5 pushup to down dog
5/5 bottoms up press
5 prying GSQ
Practice
4x
8/8 single leg DL
8/8 clean + press
8 pullups
Rest 30-90 sec (hit dark gray HR zone)
Then, “Iron Troll”
3x
40:20
goblet clean
goblet squat and a half
bear crawl
Durability
couch stretch
figure 4 stretch
5 min box breathing or alligator breathing