Workouts
Thoracic-3
3x
5/5 Halos
3/3 Bottoms up press
3/3 Bottoms up lunge
5 Good mornings
5x
5 suitcase DL
1/1 TGU
3x
45:15
H2H swing
Clean + reverse lunge- L
Clean + reverse lunge- R
Snatch- L
Snatch- R
Roll T-spine with peanut
2x
100m Run
5 Pushups
100m Run
10 Frog thrusters
100m Run
20 jumping jacks
For Time
10 Pullups
5 Burpees
50 DU
8 Pullups
4 Burpees
40 DU
6 Pullups
3 Burpees
30 DU
4 Pullups
2 Burpees
20 DU
2 Pullups
1 Burpee
10 DU
800m run
50 situps
roll and stretch
3x
1/1 Arm bar
3 Prying GSQ
5 good morning stretch
Bear crawl
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
Rest 30-60 sec, or until HR returns to blue
3x
8/8 step up
8 strict TTB
30 sec wall sit
Rest 30-60 sec, or until HR returns to blue
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Roll upper back/ shoulders
Stretch
3x
100m run
10 air squats
10 pushups
10 deadlifts
400m run
10 double thrusters
20 KB swings
30 pushups
40 situps
50 DU
60 walking lunges
50 DU
40 situps
30 pushups
20 kB swings
10 double thrusters
400m run
roll and stretch
Track day! Meet at SHS for the 8:30am workout. The gym will be closed on Sunday. Happy Easter! We’ll be back to our regular class schedule on Monday.
There will not be a 4:15 class today, during the Good Friday holiday! Join in at 5am or 8:30am. Saturday 8:30am remains on the schedule, and we will be closed on Easter Sunday!
3x
5 Push-up to Downdog
10 Frog Thrusters
10 Good Mornings (bodyweight)
10 Prisoner Squats
30 sec jumprope
3x
2 wall walks
1:00 ME DU
1:00 ME Situps
2:00 rest
Then,
800m run for time
Rest 4 min
400m run for time
Rest 2 min
200m run for time
Rolling/ stretching
PVC shoulder mobility
3x
1/1 Arm Bar
5 Good morning stretch
5 GSQ
5/5 Bottoms up press
5x, heavy
5/5 Single Leg DL
10 KB Swings
Rest 1-2 min, until HR hits light gray
30:10 x 3, 1 min rest between rounds
KB Upper cut
GSQ
H2H KBS
Hollow hold
Roll glutes and hamstrings
4x
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
2x for time
20 Sit-ups
20 Squat jumps
20 Push-ups
20 KB Swings
20 Double-unders
20 Double Thrusters
20 Pull-ups
20 Good Mornings
20 Burpees
20 GSQ
20 TTB
Stretch
PVC shoulder mobility
3x
1/1 arm bar
3 prying GSQ
5 KB pullovers
20 shoulder taps
#Single Bell Burner
Up to 5x in 30 minutes
1 TGU- R
10 1-arm KBS- R
1 TGU- L
10 1-arm KBS- L
5 GSQ
10 Pushups (amplify in rings)
20 KBS
Use a single kettlebell, as heavy as possible, for the entire circuit. Rest as needed to maintain good form. If you are able to complete 5 rounds in the 30 minute time limit, go heavier next time! This is a repeat of the workout we did on 2.26.
Stretch + alligator 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 partner works at a time, while the other partner rests. Divide work as desired.
Roll and stretch
