Workouts
No roll and release class today! But don't forget, we do now have a 6pm workout on the schedule for Mondays in the gym!
400m jog
3x
10 shoulder taps
20 mountain climbers
10 seated rows with band
30 singles
4x
12 pushups
12 ring rows
bear crawl length and back
30 DU/ battling jump rope
400m run, nose breathing only!
roll and stretch
Track workout! The Sterlington crew will meet at SHS, and Monroe bootcamp will be at NHS, as usual. See you at 8:30!
3x
5/5 monster walk
10 bent over rows
10 shoulder taps
100m run
30 mins
400m run, nose breathing
1 wall walk
1 min plank
1 min jump rope
roll
1 min each, per side: couch stretch, figure 4 stretch
PVC mobility
3x
10 pullovers
5 GSQ
5/5 windmills
5x
5 HSPU or double MP
5/5 split squats
5 TTB
rest 2 min, make sure HR is in gray
3x
15/15 push press
15 GSQ jumps
15 V-Ups
rest 1 min, HR in green
You go, I go
30-20-30-20
KB swings
roll, stretch + alligator breathing
3x
100m run
10 prisoner squats
20 mountain climbers
3x 60 sec each: 30 sec transition
row
jump rope
burpees
situps
walking lunges
roll and stretch
3x
3 prying GSQ
3/3 halos
5 good mornings
3x
1/1 arm bar + TGU + windmill
4x
5/5 Single Leg DL
3- 5 Pullup negatives
30 sec Hollow hold
Rest to dark gray, or 2-5 mins
5-4-3-2-1
clean + reverse lunge- R
snatch- R
clean + reverse lunge- L
snatch- L
Don’t set the kettlebell down during the set, and rest to blue between sets.
stretch and alligator breathing
Check out these guys! Orkan, KayLea and Scott did the Spartan race in Dallas on Saturday. And no one is allowed to complain about bear crawling in the gym ever again. They had to bear crawl up and down the stadium steps... LOTS of times! Great job, guys! 👊🏻
Roll quads and calves
3x
5 pushup to downdog
10 frog thrusters
30 singles
100m run
4x
400m run
20 wall balls
20 situps
20 DU
Roll and stretch
Open gym! Today’s the day to make up a workout or come use the gym to do whatever you want!
3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers
2x
bear crawl length and back (with yoga block!)
20 situps
5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)
Then, as fast as possible
10-8-6-4-2
ball slams
burpees
stretch on wall and box breathing
Roll pecs and T- spine
Thoracic-3
3x
5 prying GSQ
5 good mornings
5 batwings (double bent over rows)
Then,
1/1 BU TGU
4x
5 DFSQ
5 pull-ups
5/5 step ups
5 TTB
Rest 2-4 mins (HR in dark gray zone)
20:10 x 3 rounds
one arm swing- R
one arm swing- L
KB upper cut
Roll quads, stretch + alligator breathing
