Workouts
4x
10 shoulder taps
10 Air Squats
10/10 Bird Dogs
30 Singles
2x for time
20 Wall balls
20 TTB
20 Squat jumps
20 Push-ups
20 Dips
20 Ball Slams
20 Pull-ups
20 Lunges
20 Situps
20 GSQ
20 Knee to elbow plank
Stretch
Tuesday
PVC mobility
3x
5 Pushup to Down dog
10 Stick DL
10 OHSQ with PVC
20 sec Hollow Body
3/3 TGU
2/2 TGU
1/1 TGU
10-8-6-4-2
HSPU
Bent over rows, per arm
Rest as little as possible but as much as needed.
10-8-6-4-2
Snatches, per side
Pistols, per side (or step ups)
Rest as little as possible but as much as needed.
Tabata (20:10 x 8)
H2H KB swings
Stretch on Wall + alligator breathing
MyZone goal this week is 450 MEPs! 👊🏻
3x
5 pushups
5 frog thrusters
10 air squats
20 singles
Bear crawl length and back
Partners!
Partners alternate rounds for 12 minute AMRAP of:
10 burpees
10 Pullups or ring rows
10 squat jumps
Then, partners alternate rounds for 12 minute AMRAP of:
10 DU/ 30 singles
10 mountain climbers per leg
10 situps
roll and stretch on wall
3x
Bear crawl, length of gym
Lunges, length of gym
5 Pushups
20 Jumping jacks
5x
5 pullups/ 10 body rows
2 wall walks
10 DFSQ
20 KBS
20 sec rope slams
5x
50m sprint/ walk back
roll and stretch
3x
SL march
Inv toe touch
10/10 bird dog
5 pushup to down dog
30 singles
Then,
400m run
3 min AMRAP
5 broad jumps
10 pushups
rest 2 mins
3 min AMRAP
30 DU
60 flutter kicks
rest 2 mins
3 min AMRAP
10 V-ups
20 ball slams
rest 2 mins
800m run
rest 2 mins
400m run
Roll and stretch
3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5/5 windmills
5x
5/5 step ups
5 pull-ups
30 sec hollow hold
rest to blue
5x
5 GSQ
5/5 bent over rows
1 min plank
rest to blue
20:10 x 8
single arm swings, alternate sides every round
roll and stretch + alligator breathing
2x
10/10 monster walk
10 push-up to down dog
10 ball slams
2x
20 mountain climbers
20 walking lunges
Then,
400m run
Card game!
In 30 minutes, complete as many cards as you can, with a 100m run after every 5 cards.
♥️Dips
♦️wall balls
♠️frog thrusters
♣️burpees
Deck is face down in the middle of the room. Each player picks up 1 card, performs what’s on the card, then placed it face down in the discard pile. After discarding 5 cards, he/she runs 100m, then works through 5 cards again. When the deck is gone, everyone starts working through the discard pile. Don’t let your HR zone drop below green!
stretch on wall
3x
5 good mornings
10 H2H swings
3/3 bottoms up press
10 leg levers (with KB overhead as anchor)
4x
1/1 TGU
5x
5 single leg deadlifts- L
5 MP- L
5 snatches- L
Repeat other side.
Do both sides without stopping, then rest to green between sets.
Then,
swing breathing ladder
roll, stretch, alligator breathing
Final call for Octane cup orders! Cups are $26 each… orders need to be placed and money turned in today!
3x
10 prisoner squats
10 shoulder taps
30 sec plank
100m run
10-9-8-7-6-5-4-3-2-1
squat jumps
pushups
800m run (nose breathing)
10-9-8-7-6-5-4-3-2-1
ball slams
TTB
800m run (nose breathing)
roll quads, stretch
Choose your own adventure! The Susan G. Komen Race for the Cure 5k is happening at Forsythe Park, and we’ll also have a track workout at Neville and an open gym, both at 8:30am.
It’s the last day to hit your point total for the weekly MyZone challenge, too! Your goal is 420 MEPs, so you have three great opportunities to help you reach that goal. On Sunday, the challenge grows to 435 MEPs!
