Monday
Happy Labor Day! There will be one class tomorrow... whether you’re usually a Monroe bootcamper or part of the gym crew, we’ll be meeting together at Sterlington High School at 8:30am. See you all there!
Saturday
No gym workout today! Join the Monroe bootcamp crew at Neville, or rest up for the Labor Day workout! We’ll have one class on Monday, at 8:30am at Sterlington High School.
Friday
Baseline
3x
20 sec Wall sit
20 sec Mountain climbers
20 sec Flutter kicks
100m run
Work Capacity
In 4 mins
Run 400
ME DU
Rest 2 min
In 4 mins
Run 400
ME situps
Rest 2 min
In 4 mins
Run 400m
ME burpees
Rest 2 mins
In 4 mins
Run 400m
ME DU
Durability
Roll calves and stretch
Thursday
Baseline
3x
10/10 bird dogs
3/3 windmills
10 pass through lunges
bear crawl length and back
Practice
5x
5 ring dips
5/5 step ups
1 wall walk
rest to dark gray
3x
20 pushups
30 KBS
rest to blue
Durability
Roll upper body, stretch and breathing
Wednesday
Baseline
3x
SL march
Inv toe touch
high knees
butt kicks
100m run
Work Capacity
800m run
15 v-ups
30 sec wall sit
30 sec plank
600m run
10 v-ups
30 sec wall sit
30 sec plank
400m run
5 v-ups
30 sec wall sit
30 sec plank
200m run
10 burpees
Durability
stretching on wall
Tuesday
Baseline
2x
5 pullovers
1/1 Arm bar
5 GSQ
2x
3 BU lunge + 3 BU press
Repeat other side
5 good mornings
Practice
5x
1/1 TGU
5/5 Press
5/5 Single leg DL
5/5 snatch + 20sec OH hold
Rest until dark gray
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Rest as little as possible, and as much as needed
Durability
Roll, stretch and alligator breathing
Monday
Baseline
PVC mobility
3x
5 push-up to downdog
10 frog thrusters
10 prisoner squats
30 singles
Work Capacity
5x
5 pullups
45 DU
Rest to blue
3x
12/12 Bent over rows
20 wall balls
Rest to green
7x50m sprint/ walk back
Durability
Roll calves and hamstrings, stretch with bands
Saturday
Track workout! Sterlington crew will meet at SHS instead of the gym. The Monroe bootcamp crew will be doing the same workout at Neville, so pick your location and join us at 8:30am!
Friday
Baseline
3x
10 prisoner squats
10 pushups
20sec flutter kicks
30 jumping jacks
Work Capacity
5x
5 HSPU
200m easy jog
Rest to dark gray between each set
3x for time
400m Run
10 TTB
10 Weighted Squat Jumps
Durability
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch
Thursday
Baseline
PVC mobility
3x
3 prying GSQ
10 pass thru lunges
10 shoulder taps
10/10 hip bridges
Practice
3x
12 Suitcase DL
12 ring pushups (or modify to floor)
30 sec hollow hold
Rest to blue between each set.
3x
15 KBS
100m one arm farmer carry (switch sides at 50m)
15 GSQ
Bear crawl length and back with yoga block
Rest to blue between each set.
Then,
100 KBS
Choose one size smaller than your usual swing sized bell. Rest as little as possible, but as much as needed to maintain good form.
Durability
Stretch with bands, Box breathing