Workouts
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Daily Workouts
3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks
5x
5 HSPU
200m easy jog
3x
400m Run
10 Strict TTB
10 Burpee Broad Jumps
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch
Open gym day! Come during the 8:30am workout time to get in some targeted recovery work if you made all the workouts this week, or make up for a workout you missed. Feel free to get in some skill practice or just come play and get in a workout of your own!
3x
*bear crawl
*inchworms (no pushup)
*lunges
*SL march
100m run
*length of gym for each
800m Run
—
4x
20 ball slams
20 squat jumps
20 situps (arms crossed over chest)
—
800m Run
Roll quads and stretch
3x
100m run
bear crawl length and back
10 ball slams
30 min AMRAP
400m run
1 wall walk
8 pullups
Then,
accumulate 2 mins plank + 2 min hollow hold
stretching on wall and box breathing
PVC mobility: pass throughs, halos, stick DL drill, OH wall squats
3x
10/10 bird dog
5 pushup to down dog
5 GSQ or 5/5 Cossack squats
10 pass through lunges
3x
8/8 step ups
8 HSPU
rest to blue zone
3x
8/8 clean + reverse lunge
50m/ 50m one arm suitcase carry
3x
1/1 TGU
Take a 2 second pause after every step: elbow, hand, knee, kneel, and stand. Repeat on the way back down.
Brettzel and alligator breathing
Rolling + Thoracic-C
3x
10 good mornings
10/10 bent over rows
10 frog thrusters
30 singles
Stations
60:20 x 4 rounds
Rower
Situps
DU
KBS
Plank
Stretch and roll
PVC moblilty
3x
5/5 halos
5/5 bottoms up press
5/5 kneeling windmills
5x
You go, I go
5 FSQ- L
5 OH press- L
5 Rev lunge- L
swap
5 FSQ- R
5 OH press- R
5 Rev lunge- L
swap
10 SA swings- L
swap
10 SA swings- R
swap
Then,
3x
5 SA swing + 5 high pull + 5 snatches- L
swap
5 SA swing + 5 high pull + 5 snatches- R
swap
Roll T-spine and shoulders
Roll quads/ hamstrings
3x
SL march
Inv. toe touch
butt kicks
high knees
100m run
3x, 21 min cutoff
800m run
20 hip bridges (elevate feet on box)
20 TTB
Then,
5x
50m sprint + walk back
stretch on wall + box breathing
New month, new MyZone challenge! The winner for March/April steady through spring challenge will be drawn on Wednesday. We're upping your effort for the May/June challenge! The weather has been fabulous, so you have no excuse not to get your workouts in, either in our out of the gym. Those of you who hit 1800 MEPs both months will be entered into the prize drawing. The challenge starts today, so get moving!
*The 5:30pm class today will be a roll & release class! You’ll be doing self myofascial release along with some yin yoga postures to loosen you up and get you fully into recovery mode!
3x
1/1 arm bar
5 KB pullovers
5 good mornings
3x
3 supine to seated
3 kneeling windmill
3 kneel to stand
1 TGU from top down
repeat other side
4x
1/1 TGU
10/10 single leg DL
bear crawl, length of gym and back
10/10 bent over row
30 sec hollow hold
Then,
20:10 x 8
KBS
stretch and alligator breathing
PVC mobility
3x
5/5 halos
5/5 bottoms up press
5 GSQ
Then,
3x
1/1 TGU
4x
10 Bent over row- L
6 Military Press- L
6 Overhead lunge- L
Repeat R
50m one arm farmer carry- L
50m one arm farmer carry- R
Then,
3x
10/10 snatches
rest 30-90 between sets, or until HR hits blue
roll and stretch
