Workouts
5 mins rolling
3x
200m Run
10 Air Squats
10 Pushups
30 sec Plank
30 singles
For Time
100 DU
80 Situps
60 KB Swings
40 Wall Balls
20 Pullups
10 Clapping Pushups (or plyo pushups, or shoulder tap pushups)
Then,
7x
50m sprint/ walk back
Roll and stretch.
3x
10 Walking lunges
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
5/5 step ups
2 wall walks
15 swings
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
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
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
3x1/1 TGU
EMOM x 5 mins
8/8 snatches
roll, stretch and alligator or box breathing
The MyZone challenge this week is up to 495 MEPs!
There will not be anymore 5:45pm classes on Mondays and Thursdays, due to low (basically nonexistent) attendance. You can always check the schedule page for an up to day class schedule!
3x
10 prisoner squats
20 shoulder taps
30 jumping jacks
8 min AMRAP
400m run
40 DU
4 minute rest
8 minute AMRAP
1 wall walk
10/10 step ups
100m run
4 minute rest
8 minute AMRAP
400m run
10 TTB
Roll and stretch
Open gym! Come make up Monday’s assessment or another workout you missed, or take advantage of the free gym time to work on anything you want... or come to Neville for a track workout instead!
3x
5 pushup to down dog
10 bent over rows with band
20 mountain climbers
2x
bear crawl length and back (with yoga block!)
20 situps
5x
8 broad jumps
8 ring dips
50m farmer carry (25m and back)
Then, as fast as possible
10-9-8-7-6-5-4-3-2-1
ball slams
burpees
stretch on wall and box breathing
Roll pecs and T- spine
Thoracic-3
3x
5 prying GSQ
5 good mornings
5 batwings (double bent over rows)
Then,
1/1 BU TGU
4x
5 DFSQ
5 pull-ups
5/5 step ups
5 TTB
Rest to dark gray
20:10 x 3 rounds
one arm swing- R
one arm swing- L
KB upper cut
Roll quads, stretch + alligator breathing
3x
30 singles
bear crawl- length and back
high knees
butt kicks
100m run
5x
40 DU
12 Plank rolls (on wall ball)
2x 50m sprint/ walk back
Rest until HR is in dark gray, then,
800m run
Roll and stretch
