Workouts
2x
SL march
Inv toe touch
bear crawl
lunge
2x
10 pushup to down dog
10 ball slams
10 ball thrusters
10 good mornings
Stations
20:10 x3 at each station, then move to the next station. Perform the circuit 2x.
wall balls
flutter kicks
pushups
mountain climbers
rower
hollow hold
Rest 3 mins before repeating.
Then,
400m run
roll and stretch
PVC mobility
3x
1/1 arm bar
5 GSQ
5/5 halos
10 H2H KB swings
3x
1/1 TGU
4x
5/5 snatches
5 DFSQ
Rest to blue
4x
5/5 bent over rows
5/5 step ups
Rest to blue
You go, I go
30-20-30-20
KB Swings
roll, stretch and alligator or box breathing
3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks
5x
5 HSPU
200m easy jog
3x
400m Run
10 Strict TTB
10 Burpee Broad Jumps
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch
3x
10 Good mornings
5/5 monster walks
10 Bent over row with bands
30 singles
Stations
3x 60:20
Rower
Jumprope
Plank
KBS
Ball slams
Rest 2 mins between sets
Roll and stretch
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Stretching on wall: couch stretch, figure 4, calf stretch
3x
3 BU press-L
5 lunges-L (KB in rack)
5 Bent over rows-L
Repeat other side
4x
5 pullups
5/5 windmills
15 marching hollow body (15 per side)
Rest to dark gray
4x
5/5 snatches
10 good mornings
1 min plank
Rest to dark gray
10-9-8-7-6-5-4-3-2-1
One arm swings, per side
GSQ
Roll, stretch and alligator breathing
3x
10 shoulder taps
3 inchworm + pushup
10 wall facing squats
30 singles
3x
Bear crawl length of gym and back
10 Plank rolls with wall ball
20 ball slams
Rest 1 min after all 3 sets
3x
100m farmer carry
10 V-ups
10 burpees
Rest 1 min after all 3 sets
3x
30 sit-ups
30 DU
Rest 1 min after all 3 sets
5x
50m sprint/ walk back
Roll and stretch
PVC mobility (pass throughs, figure 8s, stick DL drills, OH squats)
3x
5 pullovers
1/1 Arm bar
5 Prying GSQ
5x
5 Seesaw press
5 DFSQ
5 SCDL (or amplify with single leg)
Rest to blue zone
Then,
40-30-20-10 KB Swings
2/2 TGU between sets
Accumulate 2 min each:
hollow hold and plank
roll, stretch and alligator breathing
Monday
3x
SL march (length of gym)
inverted toe touch (length of gym)
10 deck squats
30 singles
100m run
For time
100m run
10 pistols (5/5)
400m run
50 DU
800m run
50 DU
400m run
10 pistols (5/5)
100m run
roll quads
1 min each couch stretch and figure 4 stretch, per side
Track workout! This is the last day to hit the 405 MEPs goal for the week. See you at SHS at 8:30am!
