Workouts
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Daily Workouts
PVC mobility
3x
10 pullovers
5 GSQ
5/5 windmills
5x
5 HSPU or double MP
5/5 split squats
5 TTB
rest 2 min, make sure HR is in gray
3x
15/15 push press
15 GSQ jumps
15 V-Ups
rest 1 min, HR in green
You go, I go
30-20-30-20
KB swings
roll, stretch + alligator breathing
3x
100m run
10 prisoner squats
20 mountain climbers
3x 60 sec each: 30 sec transition
row
jump rope
burpees
situps
walking lunges
roll and stretch
3x
3 prying GSQ
3/3 halos
5 good mornings
3x
1/1 arm bar + TGU + windmill
4x
5/5 Single Leg DL
3- 5 Pullup negatives
30 sec Hollow hold
Rest to dark gray, or 2-5 mins
5-4-3-2-1
clean + reverse lunge- R
snatch- R
clean + reverse lunge- L
snatch- L
Don’t set the kettlebell down during the set, and rest to blue between sets.
stretch and alligator breathing
Check out these guys! Orkan, KayLea and Scott did the Spartan race in Dallas on Saturday. And no one is allowed to complain about bear crawling in the gym ever again. They had to bear crawl up and down the stadium steps... LOTS of times! Great job, guys! 👊🏻
Roll quads and calves
3x
5 pushup to downdog
10 frog thrusters
30 singles
100m run
4x
400m run
20 wall balls
20 situps
20 DU
Roll and stretch
3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers
2x
bear crawl length and back (with yoga block!)
20 situps
5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)
Then, as fast as possible
10-8-6-4-2
ball slams
burpees
stretch on wall and box breathing
Roll pecs and T- spine
Thoracic-3
3x
5 prying GSQ
5 good mornings
5 batwings (double bent over rows)
Then,
1/1 BU TGU
4x
5 DFSQ
5 pull-ups
5/5 step ups
5 TTB
Rest 2-4 mins (HR in dark gray zone)
20:10 x 3 rounds
one arm swing- R
one arm swing- L
KB upper cut
Roll quads, stretch + alligator breathing
3x
30 singles
bear crawl- length and back
high knees
butt kicks
100m run
5x
40 DU
12 Plank rolls (on wall ball)
2x 50m sprint/ walk back
Rest until HR is in light gray, then,
800m run*
*Do not go above the green zone. Watch your app and be sure you stay UNDER the yellow zone! Also, breathe through your nose throughout the run. Exhaling through your mouth is fine, but only inhale through your nose. If you have feel like you have to gasp for air, slow down.
roll calves and stretch
Did you test your heart rate variability this morning? If it was low, slow your roll today! Scale things back and make this an active recovery session by keeping your heart rate below 75% of your max. Skip squat jumps and go with air squats. Take longer rests if needed. And make that mile run an easy jog or row!
PVC mobility
3x
10/10 bird dogs
10 OH squats with PVC
10 ball slams
20 mountain climbers
2x
20 squat jumps, butt to ball*
rest 30 sec
20/20 bent over rows
rest 30 sec
30 sec hollow hold
rest 30 sec
*Jump as high as you can! As soon as your squat jumps slow down or lose height, switch to squats. The goal is to finish all 20 without losing tempo.
Start the next exercise/set as soon as your 30 second rest is over. Don’t be tempted to rest longer!
Rest at least 5 minutes, then:
1 mile run for time
Record your time on the whiteboard! This may be an assessment ;)
roll and box breathing
2x
SL march
Inv toe touch
bear crawl
lunge
2x
10 pushup to down dog
10 ball slams
10 ball thrusters
10 good mornings
Stations
20:10 x3 at each station, then move to the next station. Perform the circuit 2x.
rope slams
flutter kicks
pushups
mountain climbers
rower
hollow hold
Rest 3 mins before repeating.
Then,
400m run
roll and stretch
PVC mobility
3x
1/1 arm bar
5 GSQ
5/5 halos
10 H2H KB swings
4x
5/5 snatches
5 DFSQ
Rest to blue
4x
5/5 bent over rows
5/5 step ups
Rest to blue
You go, I go
30-20-30-20
KB Swings
roll and stretch
