Workouts
3x
10 walking lunges
5 push-up to downdog
20sec flutter kicks
30 jumping jacks
4x
1 wall walk
100m easy jog
3x
400m Run
15 Ball slams
10 Burpee Broad Jumps
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch
3x
10 pass through lunges
5/5 halos
5 pullovers
30 sec hollow hold
3x
8/8 step ups
bear crawl length + back (with yoga block!)
3x
8/8 thrusters
8 TTB
3x
1/1 TGU
100m farmer carry
Rest as needed for all of the above sets, but don't let your HR stay in dark gray. If you hit dark gray, it's time to go again!
6x 20:10
upper cut
Roll, stretch and breathe!
3x
30 sec jump rope
10 prisoner squats
10 shoulder taps
10 frog thrusters
100m run
5x, 30 min cutoff
10 Plank rolls
20 Dips
30 DU
400m run
Roll feet and calves, and stretch.
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
5x
5 pullups
5 deadlifts (any variation)
Rest 2 mins (make sure you’re in dark gray before starting your next set)
15 min
3 double clean + seesaw press
3 DFSQ
3/3 Bent over rows
Rest as necessary between rounds, and do as many as you can with pretty form!
3x
15 swings
10 heavier swings
5 heaviest swings
Roll, stretch and breathe!
3x
10 Good mornings
5/5 monster walks
10 Bent over row with bands
30 singles
Stations
4x 60:20
Rower
Jumprope
Plank
KBS
Ball slams
Rest 2 mins between sets
Roll and stretch
Track workout! Sterlington crew, meet at SHS at 8:30am. Monroe crew will meet at Neville, as usual!
3x
10 SL march
10 Inv. Toe touch
5 push-up to downdog
20 mountain climbers
100m run
*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 2 min hollow hold
Roll and stretch
3x
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
4x
5 pullups
2 wall walks
*Rest until HR hits dark gray
4x
3 double clean + military press (re-clean between each press)
5/5 Bent over rows
*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 (KB in rack), then repeat on the other side. Then, perform 4 swings, 4 snatches, 4 cleans, 4 reverse lunges, and repeat on the other side. Etc...
Roll, stretch and alligator breathing.
5 mins rolling/ mobility, then
3x
*Straight leg march
*Inverted toe touch
*walk on toes
*walk on heels
100m run
* length of gym
800m run
40 situps
800m run
40 wall balls
800m run
40 situps
Couch stretch, 1 min per side
Figure 4 stretch, 1 min per side
Roll and stretch feet
There will not be a roll and release class tonight!
PVC mobility
3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked TGU with shoe or yoga block
5x
10 ring pushups
5 pull ups
5 kettlebell pull overs
rest as needed, wait at least until HR is blue
Every 30 sec x 5 mins
10 one arm swings
alternate sides every set
3x
1/1 TGU
roll, stretch and alligator or box breathing
