Workouts
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Daily Workouts
10 mins rolling
3x
SL March
Inv Toe Touch
Bear Crawl
Walking Lunges
High Knees
Butt Kicks
100m Run
For 30 mins
400m run
1/1 Arm Bar
5/5 Halos
1 min jumprope
10 Good Mornings
5 Prying GSQ
More rolling, and stretch
3x
Inv Toe Touch- length of gym
Walking Lunge + Hamstring Stretch- length of gym
10 Ball Slams
100m run
1-2-3-4-1-2-3-4 RDL
1-2-3-4-1-2-3-4 Split squats, per leg
1-2-3-4-1-2-3-4 Windshield wipers
For 15 mins
50m sprint/ walk back
Stretch on wall, box breathing
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
1-2-3-4-1-2-3-4 Broad Jumps
1-2-3-4-1-2-3-4 HSPU
1-2-3-4-1-2-3-4 Pullups
10s- 20s- 30s- 45s farmer carry
2x, double KB
2 cleans
1 DFSQ
4 cleans
2 DFSQ
6 cleans
3 DFSQ
8 cleans
4 DFSQ
10 cleans
5 DFSQ
Roll, stretch and box breathing
This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.
15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
For 30 mins:
400m run
1 min plank
800m run
30 sec flutter kicks
30 sec/ 30 sec side plank
Continue going through the circuit until time is up. But this is NOT an AMRAP! These should be easy jogs. Bring your phone with you so you can watch your MyZone app and do your best to stay in green. At the very least, don’t get above 85%!
More mobility of your choice + stretching and box breathing.
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
1-2-3-4-1-2-3-4 SCDL
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 TTB or Weighted V-Ups
Single KB complex
5 Rounds per side
6 swings
6 cleans
6 snatches
6 jerks
6 reverse lunges
Complete the complex on one side, then the other without stopping. Rest as needed between sets.
Stretch with bands, box breathing
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry
4 Rounds
30 sec per station, 30 sec transition
Rower
Wall Balls
DU
Burpees
Mountain Climbers
Stretching on wall, box breathing
3x
10 Good Mornings
10 Lunges
5/5 BU Press
1-2-3-4-1-2-3-4 Swing
1-2-3-4-1-2-3-4 Step Ups
1-2-3-4 TGU on right
1-2-3-4 TGU on left
Double KB Complex
2x
10 swings
10 snatches
10 DFSQ
10 MP
10 swings
Don’t set the kettlebells down during the set, and rest as needed between sets.
Roll lower body, stretch with bands and box breathing.
3x
1/1 TGU
5 Pullovers
5 Pushups
10 GSQ
1-2-3-4-1-2-3-4 Broad Jumps (as FAR as you can!)
1-2-3-4-1-2-3-4 Ring Dips
1-2-3-4-1-2-3-4 Bent Over Rows
10s- 20s- 30s- 45s One Arm Waiter Carry (overhead)
15 mins AMRAP
Bear crawl length and back
20 wall balls
30 DU
Rest 1 min between sets
Stretch on wall, box breathing
If you missed Monday or Tuesday, you can make that workout up today, instead of doing this active recovery workout.
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
4x
1 wall walk
40 DU
rest 2 mins
4x
10 TTB
60 sec plank
3 50m sprints/ walk back
*These sets aren’t intended to be done as all-out efforts. Rest as needed.
Roll and stretch
3x
1/1 arm bar
10 deadlifts
5 GSQ
20 sec plank
1-2-3-4-1-2-3-4 Single Leg DL, per leg
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 Windmills, per side
Double kettlebell complex
EMOM x 10 mins
3 cleans
2 squats
2 military press
Roll lower body, stretch with bands, and alligator breathing
