Workouts
Thursday
3x
1/1 Arm bar + TGU + windmill at the top
5 GSQ
5 push-up to downdog
5x
5 suitcase DL
5 ring dips
Rest 1 min and HR is in dark gray
Double KB ladder- you go, I go
1-2-3-4-5-4-3-2-1*
Swing
Clean
Squat
Press
*Do 1 swing, 1 clean, 1 squat and 1 press, then rest while partner goes. Then do 2 swings, 2 cleans, 2 squats and 2 presses, and rest while partner goes. Go up to 5 of each, then back down to 1.
Emom x 5
8/8 snatches
Roll, stretch and breathe
Happy Halloween!! 🎃
Roll and glutes and hamstrings
3x
100m run
Bear crawl length and back
20 walking lunges
Partners! Zombies vs human
5x
Zombie: 400m run
Human: AMRAP until your zombie returns
20 frog thrusters
20 sit-ups
Then, swap. Partners complete 5 full rounds, and the partner with the highest reps of frog thrusters + sit-ups wins. Losing partner does 25 burpees.
roll, stretching on wall
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
5x
10 pushups (amplify in rings, if needed)
5 Bent over rows-L
5 clean + reverse lunge-L
1 TGU- L (start from top)
5 Bent over rows- R
5 clean + revers lunge- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Roll, stretch and alligator breathing.
PVC mobility
3x
OH squats with PVC
5 push-up to downdog
Lunges, length of gym
Bear crawl, length of gym
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
2x
400m Run
20 pushups
30 DU
400m Run
20 wall balls
30 sec hollow hold
Roll and stretch
3x
10 walking lunges
5 push-up to downdog
20sec flutter kicks
30 jumping jacks
4x
1 wall walk
100m easy jog
5x
15 Ball slams
10 Burpee Broad Jumps
50m sprint/ walk back
2x
20 sec hollow body hold
30s/ 30s Couch stretch
30s/ 30s figure 4 stretch
3x
10 pass through lunges
5/5 halos
5 pullovers
30 sec hollow hold
4x
8/8 step ups
bear crawl length + back (with yoga block!)
4x
8/8 thrusters
8 TTB
3x
2/2 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
30 sec jump rope
10 prisoner squats
10 shoulder taps
10 frog thrusters
100m run
5x, 30 min cutoff
10 Plank rolls
20 Dips
30 DU
400m run
Roll feet and calves, and stretch.
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
5x
5 pullups
5 suitcase deadlifts
Rest 2 mins AND until HR zone is dark gray
15 min
3 double clean + seesaw press
3 DFSQ
3/3 Bent over rows
Rest as little as possible between rounds, but as much as needed to maintain pretty form!
3x
15 swings
10 heavier swings
5 heaviest swings
Roll, stretch and breathe!
MyZone Goal this week : 510 MEPs!
3x
10 Good mornings
5/5 monster walks
10 Bent over row with bands
30 singles
Stations
4x 60:20
Rower
Jumprope
Plank
KBS
Ball slams
Situps
Rest 2 mins between sets
Roll and stretch
