Workouts
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Daily Workouts
3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5 ring rows
4x
5/5 step ups
5 pull-ups
bear crawl length of gym and back with yoga block
Rest at least to 70%
4x
5 GSQ
5/5 bent over rows
1 min plank
Rest at least to 70%
20:10 x 6
KB swings
Roll, stretch + alligator breathing
Only one class tomorrow, on the Fourth of July! Be sure to join us in the gym at 8:30am!
3x
5 good mornings
10 H2H swings
3/3 bottoms up press
10 leg levers (with KB overhead as anchor)
4x
1/1 TGU
5x
5 single leg deadlifts- L
5 MP- L
5 snatches- L
switch sides
Do both sides without stopping, then rest to green between sets.
Swing breathing ladder
roll, stretch, alligator breathing
Time to start a new MyZone challenge for July and August! A drawing will be held this week for all those who hit the 1800 MEPs target for May and June. We'll also start taking orders for a new Octane tank, and the winner from that drawing will get theirs free!
For July and August, your goal is 405 MEPs per week. So rather than going for a monthly point total, you're going for a weekly total. And this means more chances to get your name in the next drawing! Because for every week that you hit the goal, you'll get an entry in the drawing. That's 9 total chances to be entered. And as always, points in the gray zone don't count!
3x
10 prisoner squats
10 shoulder taps
30 sec plank
100m run
10-9-8-7-6-5-4-3-2-1
squat jumps
pushups
800m run (nose breathing)
10-9-8-7-6-5-4-3-2-1
ball slams
TTB
800m run (nose breathing)
roll quads, stretch
Today is the last day to earn those MEPs for June! If you hit 1800 this month, your name will be entered into a drawing to win an Octane tank. If you also hit 1800 last month, you'll get a second entry, too! We'll be taking orders next week for this new round of Octane tanks :)
3x
100m run
5 pushup to down dog
10 frog thrusters
20 walking lunges
5x
400m run, nose breathing
10 pullups
15 pushups
20 air squats
roll, stretching on wall
3x
30sec each
wall sit
mountain climbers
ball thrusters
jump rope
Tabata (8x 20:10 of each, rest 2 min between exercises)
ball slams
step ups (alternating sides each round)
DU
swings
Then, 5x
50m sprint/ walk back
roll and stretch, focus on calves and hamstrings
PVC mobility
3x
5/5 halos
3 prying GSQ
3/3 bottoms up press
10 H2H KBS
4x
1 TGU, up only -L
5 overhead presses- L
5 windmills- L
TGU, down only- L
Repeat, right side
10 GSQ
1 min plank
rest 2 mins, and until HR is in gray
EMOM x 8 min
8/8 snatches (or modify to one arm swings)
roll, stretch and alligator breathing
3x
10 ball thrusters
10 ball slams
30 singles
100m run
Every 2 mins x 3
20 wall balls
100m run
Rest 4 mins
Every 2 mins x 3
200m run
10 burpees
Rest 4 mins
Every 2 mins x 3
10 TTB
40 DU
Rest until HR is in gray
800m run, nose breathing
roll, stretch and box breathing
No roll and release class this evening, folks... it'll be back next week!
3x
5 pullovers
1/1 arm bar
5 GSQ
5 good mornings
5x
5 bent over rows- L
5 single leg DL- L
5 one arm swings- L
5 one arm swings- R
5 single leg DL- R
5 bent over rows- R
rest 2 min and until HR is in gray
3x
10 floor wipers
100m one arm farmer carry (switch sides at 50m)
rest as needed
Roll and stretch- focus on forearms
alligator breathing
No roll and release class today! But don't forget, we do now have a 6pm workout on the schedule for Mondays in the gym!
400m jog
3x
10 shoulder taps
20 mountain climbers
10 seated rows with band
30 singles
4x
12 pushups
12 ring rows
bear crawl length and back
30 DU/ battling jump rope
400m run, nose breathing only!
roll and stretch
3x
5/5 monster walk
10 bent over rows
10 shoulder taps
100m run
30 mins
400m run, nose breathing
1 wall walk
1 min plank
1 min jump rope
roll
1 min each, per side: couch stretch, figure 4 stretch
