Workouts
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Daily Workouts
3x
SL March
Inv Toe Touch
Lunge twist
Bear crawl
100m run
Easy runs for the first part, not for time.
800m run
15 TTB
600m run
15 tuck ups in rings
400m run
1 min flutter kicks (accumulated, if needed)
Rest 3 mins
5x
50m sprint/ walk back
Roll lower body
1 min per side of each:
couch stretch
figure 4 stretch
hamstring stretch
Tomorrow, for the 4th, there will only be one workout… meet us at SHS track at 8:30am!
Active Recovery/ makeup day!
Shoulder mobility with PVC pipe
Thoracic-3
3x
10 wall facing overhead squats
SL March
Inv Toe Touch
High Knees
Butt Kicks
100m run
800m run
30 sec active hang (keep shoulders down away from ears)
1/1 arm bar
600m run
10 good mornings
10 prying GSQ
400m run
20 dead bugs
1 min plank
This is NOT for time! Slow down, focus on breathing, and do your best to keep your HR below the yellow zone.
Spend the remaining time rolling and stretching!
3x
5/5 halos
5 pushup to down dog
10 ring rows
1/1 TGU
3x
8 seated double MP
8 pull-ups
Rest to gray
5-4-3-2-1
Clean
Swing
Snatch
1 TGU from top
Perform 5 cleans, 5 swings, 5 snatches and 1 TGU on one side without setting the KB down. Then repeat on the other arm. Move to 4 reps of each on the second set, etc. Rest as needed, but as little as possible, between sets.
Roll and stretch. Finish with 5 mins of box breathing.
3x
10 ball thrusters
20 mountain climbers
30 singles
100m run
Partners, tag team style
25 min AMRAP
30 wall balls
60 sit-ups
90 DU
800m run
One person works while the other rests. Swap as desired.
roll and stretch
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
EMOM x 7 mins
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups.
Rest 3 mins
EMOM x 6 mins
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60.
Rest 3 mins
EMOM x 5 mins
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles.
Stretching with bands
3x
1/1 arm bar
5 good mornings
5 GSQ
10-9-8-7-6-5-4-3-2-1
KB wall ball
pushups
10-9-8-7-6-5-4-3-2-1
KB swings
GSQ
At the top of each minute:
10/10-9/9-8/8-7/7-6/6-5/5-4/4-3/3-2/2-1/1
snatches (or modify to single arm swings)
roll and stretch
3x
bear crawl
inverted toe touch
straight leg march
20 jumping jacks
100m run
800m run
1 min plank
1 min hollow hold
600m run
30 sec floor wipers
30 sec flutter kicks
400m run
20 toe to bar
200m run
couch stretch + figure 4 stretch + hamstring stretch
1x
10/10 halos
10 GSQ
10/10 windmills
5/5 TGU
3x
15 deadlifts
15 seated military press
15/15 step ups
15 pullups or ring rows
rest to gray
Then, you go, I go
30-20-30-20
KB Swings
Rolling + box breathing
3x
lunges (length of gym)
bear crawl
10/10 monster walk
10 Bent over row (with bands)
Tabata
8 rounds of 20:10 per exercise. Rest 2 mins between each exercise.
Row
Flutter kicks
Pushups
Situps
Burpees
stretch and alligator breathing
10 mins rolling lower body
3x
10 prisoner squats
20 mountain climbers
10 ball slams
20 shoulder taps
30 singles
For time
100 DU
50 air squats
80 DU
40 pushups
60 DU
30 situps
40 DU
20 wall balls
10 burpees
Roll and stretch- focus on calves!
