Workouts
3x
5 pushups
10 frog thrusters
10 prisoner squats
20 jumping jacks
Then,
400m run
1 min each x 4 rounds
Row
DU
Air Squats
Pushups
Sit-ups
Rest 1 min between each round
Then,
4x
50m sprint/ walk back
roll and 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
25 KBS
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
10 prisoner squats
10 frog thrusters
20 situps
100m run
5x, 30 min cutoff
10 TTB
20 Dips
60sec Plank
400m run
Roll feet and calves, and stretch.
I’ll be placing an order at Small Batch Customs for Octane cups next Tuesday! If you’d like to order one (just like the one Kim won for the last MyZone challenge) your deadline to order is Monday, 9/17. Write your name on the whiteboard in the gym to get on the order list and submit your payment of $26 per cup via cash or check made out to Shannon. These payments aren’t going to the gym, so we can’t charge your card for them! Thanks, guys!
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
5x
5/5 Bent over rows
5 deadlifts (any variation)
Rest 1 min (make sure you’re in dark gray before starting your next set)
15 min
3 double clean + seesaw press
3 DFSQ
3 batwings
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!
The MyZone challenge goes up to 420 MEPs this week!
PVC mobility
3x
OH squats with PVC
5 push-up to downdog
10 easy ring rows (make them easier by staying more vertical)
Bear crawl, length of gym with yoga block
3x
8 pullups
8 HSPU
Rest to dark gray
Emom x 15 mins*
30 DU
15 wall balls
5 burpees
*30 DU the first min, 15 wall balls the second, 5 burpees the third. Then back to 30 DU the fourth min, etc.
Then,
800m run
Roll and stretch
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
4x
1 wall walk
40 DU
rest 2 mins
4x
10 TTB
60 sec plank
3 50m sprints/ walk back
Roll and stretch
Don’t forget about the Smart Keto kickoff meeting on Saturday at 10am at the gym! We’ll talk about the fat storage hormones and how to get them under control. The first half of the six week program will focus on decreasing cortisol, and the second half will focus on insulin. You’ll have different goals each week that will gradually work you into 2 weeks of a Keto reset, then you’ll learn how to cycle back out of ketosis to maintain optimal hormone balance. Cost for the full 6 week program is $45 (cash, check, or PayPal only, please!). Please be sure to sign up here (scroll to the bottom of the page) if you intend to participate, so I can be sure to print off enough materials. If you can’t attend the meeting, you can still participate!
3x
Straight leg march*
inverted toe touch*
lunges*
bear crawl*
100m run
*length of gym
4x
5 burpees
10 Plank rolls on wall ball
15 Wall balls
20 ball slams
Then,
1 mile run
stretch with bands
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
5x
10 pushups (amplify in rings, if needed)
5/5 Bent over rows
5/5 step ups
1/1 TGU
Rest at least to blue between sets.
4x
25 KBS
Rest 1 min
Roll, stretch and alligator breathing.
Roll and glutes and hamstrings
3x
100m run
30 singles
20 walking lunges
5x
400m run
40 DU
20 sit-ups
roll, stretching on wall
These guys gave Labor Day a whole new meaning!
3x
1/1 Arm bar + TGU + windmill at the top
5 GSQ
5 push-up to downdog
5x
5 suitcase DL
5 HSPU
Rest 1 min and HR is in dark gray
One Arm Complex ladder
1-2-3-4-5-4-3-2-1*
Swing
Clean
Squat
Press
*Do 1 swing, 1 clean, 1 squat and 1 press, then repeat on the other side. Then do 2 swings, 2 cleans, 2 squats and 2 presses, then repeat other side. Go up to 5 of each, then back down to 1.
Emom x 5
5/5 snatches
Roll, stretch and breathe
