Saturday
Baseline
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
Work capacity
2x
400m Run
1 wall walk
30 DU
400m Run
10 burpees
30 sec hollow hold
Durability
Roll and stretch
Friday
Baseline
3x
10/10 monster walk
10 seated row with bands
SL march
Inv. toe touch
Work Capacity
4x
5 pullups
200m easy run
Tabata
air squats/ killers
pushups/ box dips
situps/ flutter kicks
sprint
Durability
roll and stretch
Thursday
Baseline
5 mins rolling
5 mins TGU practice (different variations: balance shoe, bottoms up, tactical, etc)
Practice
You go, I go
3x per side
3 clean + 1 snatch + 1 MP + 1 FSQ- L/R
1 clean + 3 snatch + 1 MP + 1 FSQ- L/R
1 clean + 1 snatch + 3 MP + 1 FSQ- L/R
1 clean + 1 snatch + 1 MP + 1 FSQ- L/R
One person performs one set on the left, then rests while partner goes. Then repeat on right, and move to the next set. Complete 3 rounds of all 4 sets.
3x
5 TTB
10 floor wipers
Durability
Roll, stretch and alligator breathing
Wednesday
Baseline
3x
10 Push-ups
15 Good Mornings
20 Mountain Climbers (10 per leg)
25 Singles
100m run
In 15 mins:
800m run
Then as many rounds as possible of:
20 DU (60 singles)
15 Wall balls
5 Burpees
Rest 5 min, then:
400m run for time
*score= subtract 3 sec for every round completed (1 sec for each exercise) from the final run time
Durability
stretch on wall + 5 mins Box breathing
Tuesday
Baseline
3x
1/1 arm bar
5 pullovers
5/5 Halos
5/5 single leg DL
Practice
3x
12 suitcase DL
12/ 12 Bent over row
30 sec plank
Rest until HR hits blue
3x
20 KB swings
Bear crawl length and back
30 sec hollow hold
Rest until HR hits blue
Tabata
Single arm swings, alternate sides each round
Durability
roll, stretch and alligator breathing
Monday
Happy Memorial Day!
We will only have one workout in Sterlington today. We’ll meet at 8:30am at Sterlington High School track.
The 5:30pm Monroe Bootcamp class will meet as usual, at Forsythe Park.
See you there!
Saturday
Baseline
3x
10 Good mornings
5/5 monster walks
10 Bent over row with bands
30 singles
Work Capacity
Stations
3x 60:20
Rower
Jumprope
Plank
KBS
Ball slams
Rest 2 mins between sets
Durability
Roll and stretch
Friday
Baseline
3x
10 SL march
10 Inv. Toe touch
5 push-up to downdog
20 mountain climbers
100m run
Work Capacity
*400m
Pushups
V-Ups
*400m
*400m runs are done as bookends, before and after completing the push-up/ V-up ladder. Only two total runs!
Then,
8 min AMRAP
10 burpees
10 squats
20 DU
100m run
Then,
Accumulate 2 min plank and hollow hold
Durability
Roll and stretch
Thursday
Baseline
3x
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
Practice
2x
5/5 push press
*Rest until HR hits dark gray
3x
3 double clean + see saw press
5/5 Bent over rows
*Rest until HR hits dark gray
3x
5/5 single leg DL
10 KBS
*Rest until HR hits dark gray
*Work on mobility during those rests!
5/5-4/4-3/3-2/2-1/1
Swing
Snatch
Clean
Reverse lunge
Repeat other side
Perform 5 single arm swings, 5 snatches, 5 cleans, 5 reverse lunges, then repeat on the other side. Then, perform 4 swings, 4 snatches, 4 cleans, 4 reverse lunges, and repeat on the other side. Etc...
Durability
Roll, stretch and alligator breathing.
Wednesday
Baseline
5 mins rolling/ mobility, then
3x
*Straight leg march
*Inverted toe touch
*walk on toes
*walk on heels
100m run
* length of gym
Work Capacity
800m run
40 Situps
800m run
40 wall balls
800m run
40 sit-ups
Durability
Couch stretch, 1 min per side
Figure 4 stretch, 1 min per side
Roll and stretch feet