Workouts
3x
1/1 Arm bar
3/3 bottoms up press
3 GSQ
10 deadstop swings
1/1 TGU
10-9-8-7-6-5-4-3-2-1
Thrusters- L
Single arm swings- L
Single arm swings- R
Thrusters- R
Don’t set the kettlebell down during the set, but rest as needed between each set.
Roll T-spine and hamstrings, stretch + alligator breathing
3x
100m run
bear crawl length and back
10 ball slams
30 min AMRAP
400m run
1 wall walk
8 pullups
Then,
accumulate 2 mins plank + 2 min hollow hold
stretching on wall and box breathing
PVC mobility: pass throughs, halos, stick DL drill, OH wall squats
3x
10/10 bird dog
5 pushup to down dog
5 GSQ or 5/5 Cossack squats
10 pass through lunges
3x
8/8 step ups
8 HSPU
rest to blue zone
3x
8/8 clean + reverse lunge
50m/ 50m one arm suitcase carry
3x
1/1 TGU
Take a 2 second pause after every step: elbow, hand, knee, kneel, and stand. Repeat on the way back down.
Brettzel and alligator breathing
Rolling + Thoracic-C
3x
10 good mornings
10/10 bent over rows
10 frog thrusters
30 singles
Stations
60:20 x 4 rounds
Rower
Situps
DU
KBS
Plank
Stretch and roll
3x
10/10 bird dogs
10 air squat
30 singles
Partners, for max reps*
Round 1= 3 min each
Round 2= 2 min each
DU
Sit ups
Squats (butt to ball!)
KB swings
*One partner rests while the other works. Swap as desired. Score= total reps completed per pair.
Then,
6 min
Partner A- 200m
Partner B- max lunges
Roll and stretch
5 mins rolling
3x
10 Bent over rows with band
10 wall facing squats
20 jumping jacks
100m run
4x
5 pullups
5 broad jumps
200m run
rest to blue zone
4x
5 Ring Dips
5 burpees
50m farmer carry
rest to blue zone
Then, after resting to light gray
800m run for time
Roll and stretch
PVC moblilty
3x
5/5 halos
5/5 bottoms up press
5/5 kneeling windmills
5x
You go, I go
5 FSQ- L
5 OH press- L
5 Rev lunge- L
swap
5 FSQ- R
5 OH press- R
5 Rev lunge- L
swap
10 SA swings- L
swap
10 SA swings- R
swap
Then,
3x
5 SA swing + 5 high pull + 5 snatches- L
swap
5 SA swing + 5 high pull + 5 snatches- R
swap
Roll T-spine and shoulders
Roll quads/ hamstrings
3x
SL march
Inv. toe touch
butt kicks
high knees
100m run
3x, 21 min cutoff
800m run
20 hip bridges (elevate feet on box)
20 TTB
Then,
5x
50m sprint + walk back
stretch on wall + box breathing
New month, new MyZone challenge! The winner for March/April steady through spring challenge will be drawn on Wednesday. We're upping your effort for the May/June challenge! The weather has been fabulous, so you have no excuse not to get your workouts in, either in our out of the gym. Those of you who hit 1800 MEPs both months will be entered into the prize drawing. The challenge starts today, so get moving!
*The 5:30pm class today will be a roll & release class! You’ll be doing self myofascial release along with some yin yoga postures to loosen you up and get you fully into recovery mode!
3x
1/1 arm bar
5 KB pullovers
5 good mornings
3x
3 supine to seated
3 kneeling windmill
3 kneel to stand
1 TGU from top down
repeat other side
4x
1/1 TGU
10/10 single leg DL
bear crawl, length of gym and back
10/10 bent over row
30 sec hollow hold
Then,
20:10 x 8
KBS
stretch and alligator breathing
3x
20 Mountain climbers
10 Lunges
5 Push-up to downdog
100m run
3x
30:20
Wall balls
DU
Flutter kicks
DU
Lunges
DU
Pushups
DU
Squat hold
DU
Plank
DU
Run 400m between rounds
Roll calves, stretch
