Workouts
3x
5/5 halos
10 good mornings
5/5 BU thrusters
3x
1/1 arm bar + TGU with windmill
5 KB pullovers
3x
12 Pushups
12/12 single leg DL
rest to blue
5/5-4/4-3/3-2/2-1/1
Clean + rev lunge + press
Snatch
rest as much as needed, but as little as possible
30:30 x 5
KBS
roll, stretch and alligator breathing
Newsflash: Walgreens is selling “really ripped abs” bodyspray for $8.79. I guess we’re just wasting our time with this whole exercise thing. 🤷🏼♀️
Because many of you don’t have the day off for Columbus Day, we’ll keep all classes on the schedule, except for the 5:45pm class. Join us at 5am, 8:30am or 4:15pm. Or come to bootcamp at Forsythe Park at 5:30pm! Or just cancel your membership and spray yourself with some abs.
This is a repeat of an assessment we last did on July 23. Record your mile time on the board!
PVC mobility
3x
10/10 bird dogs
10 OH squats with PVC
10 ball slams
20 mountain climbers
2x
20 squat jumps, butt to ball*
rest 30 sec
20/20 bent over rows
rest 30 sec
30 sec hollow hold
rest 30 sec
*Jump as high as you can! As soon as your squat jumps slow down or lose height, switch to squats. The goal is to finish all 20 without losing tempo.
Start the next exercise/set as soon as your 30 second rest is over. Don’t be tempted to rest longer!
Rest at least 5 minutes, then:
1 mile run for time
Record your time on the whiteboard. Compare this with your last time, recorded on July 23.
roll and box breathing
3x
100m run
5 pushup to down dog
10 frog thrusters
20 walking lunges
5x
400m run, nose breathing
10 pullups
15 pushups
20 air squats
roll, stretching on wall
3x
10 Walking lunges
20 mountain climbers
30 jumping jacks
100m run
50 DU
20 TTB
5x 50m sprint/ walk back
40 DU
15 TTB
4x 50m sprint/ walk back
30 DU
10 TTB
3x 50m sprint/ walk back
Roll calves/ stretch
T-spine mobility with peanut
3x
3/3 halos
5/5 bottoms up press
5 KB pullovers
5/5 hip bridges
5x
5 reverse lunge + clean- L
5 thruster -L
TGU (start from top)
repeat on right side
Rest to dark gray
Then, you go, I go
30-20-30-20 KB swings
stretch + alligator breathing
shoulder and hip mobility
3x
100m run
10 prisoner squats
20 shoulder taps
30 mins AMRAP
400m run
1 wall walk
15 squat jumps
20 situps
rolling
couch stretch/ figure 4 stretch
Thoracic-3
3x
1/1 arm bar
3/3 cossack squats or prying GSQ
5 good morning stretch
3x
1/1 TGU
15/15 single arm push press
15/15 single arm KB swing
bear crawl length of gym and back
EMOM x 5
min 1+2: 7/7 snatches
min 3+4: 6/6 snatches
min 5: 5/5 snatches
stretching/ mobility
Goal this week is 465 MEPs! Don’t forget to accept the challenge in you MyZone app.
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
5x
5/5 Step Ups
5 Ring Dips (or box dips)
5 Pullups
rest to light gray or longer, if needed
Then,
400m run, nose breathing
Then,
50-40-30-20-10
DU or battling jumpropes
mountain climbers (reps are total number, not per leg)
100m run between each set
roll and stretch
3x
20 mountain climbers
5 inchworm with pushup
10 air squats
100m run
For 30 mins*
25 situps
100 singles
400m run
*Treat this as recovery work if you’ve been to all the workouts this week (or if HRV is testing low) by maintaining an easier pace and not allowing HR to go above green. If you’re ready to push harder (higher HRV), do each round as fast as possible and rest 2 minutes between each one.
stretching on wall
3x
1/1 Arm bar
3 Prying GSQ
5 good mornings
Bear crawl length + back
3x
8/8 Bent over row
8/8 MP
30 sec Hollow hold
3x
8/8 split squats
10 plank rolls
30 sec wall sit
10-9-8-7-6-5-4-3-2-1
KBS
GSQ
Roll upper back/ shoulders
Stretch
