11.13.2018

And the winner of our Sept/Oct MyZone challenge is Donna!   She has a one hour massage coming her way! 💆🏼‍♀️  Congrats, Donna!

To get you through the holidays, the MyZone challenge is 400 MEPs per week from now through Dec 29. It’s all about staying steady and consistent through the season!  On top of these weekly challenges, there will be an occasional daily challenge thrown in as well, so stay tuned!

Tuesday

Baseline

3x
1/1 arm bar
5 KB pullovers
5 good mornings

3x
3 supine to seated
3 kneeling windmill
3 kneel to stand
1/2 TGU from top down
repeat other side

Practice

4x
1/1 TGU
10/10 single leg DL
bear crawl, length of gym and back
10/10 bent over row
30 sec hollow hold

Then,20:10 x 8
KBS

Durability

roll, stretch and breathe! 

11.12.2018

Happy Veteran’s Day!  There will only be one class at the gym today, at 8:30am.  Or, you can join us for Monroe bootcamp at 5:30pm at Forsythe Park! 

Monday

Baseline

 3x

5 Pushup to downdog

10 frog thrusters

10 monster walks

10 bent over rows with band

Then,

3 mins DU practice

Work Capacity

Partners, for time

100 KB swings (high plank)

90 wall balls (rest)

80 DU (flutter kicks)

70 pushups (rest)

60 Sit-ups (wall sit)

50 walking lunges (rest)

40 pull-ups (hollow hold)

30 burpees (rest)

20 broad jumps (flutter kicks)

One partner works on reps while the “resting” partner does what’s in parenthesis.  Swap as desired until reps are complete, then move to the next exercise.

After resting, both partners complete penalty burpees... round the time it took to complete the workout to the nearest minute. That’s the number of burpees both of you will do!

Durability

Roll and stretch

11.10.2018

Saturday

Baseline

3x30sec each
wall sit
mountain climbers
ball thrusters
flutter kicks

Work Capacity

Tabata (8x 20:10 of each, 400m run between exercises)

ball slams

split squats (alternating sides each round)

pushups

swings

situps  

Durability

roll and stretch, focus on calves and hamstrings

11.9.2018

Friday

Baseline

3x
30 singles
bear crawl- length and back
high knees
butt kicks
100m run

Work Capacity

5x
40 DU
12 Plank rolls
2x 50m sprint/ walk back

Rest until HR is in light gray, then,

800m run

Durability

Roll and stretch

11.8.2018

Thursday

Baseline

PVC mobility

3x

3 prying GSQ

10 pass thru lunges

10 shoulder taps

10/10 hip bridges

Practice

3x

12 Suitcase DL

12 ring pushups (or modify to floor)

30 sec hollow hold

Rest to blue between each set.

3x

15 KBS

100m one arm farmer carry (switch sides at 50m)

15 GSQ

Bear crawl length and back with yoga block

Rest to blue between each set.

Then,

100 KBS

Choose one size smaller than your usual swing sized bell. Rest as little as possible, but as much as needed to maintain good form.

Durability

Stretch with bands, Box breathing

11.7.2018

Wednesday

Baseline

3x

Bear crawl length of gym

Lunge length of gym

10 ball thrusters

100m run

Work Capacity

20 min AMRAP

*Every 5 mins, 400m run (start with the run)

5 burpees

10 pistols (5/5)

15 ball slams

30 sec plank

Then,

50 sit-ups

Durability

Roll quads, stretch.

11.6.2018

Tuesday

Baseline

3x

1/1 arm bar

5/5 kneeling windmills

5/5 BU press

5/5 halos

Practice

5x

5 pullups

1/1 TGU

Rest at least 1 min and HR is dark gray

Double Kettlebells

5x

5 clean + press

5 DFSQ

5 renegade rows per side (push-up on KB to row)

Rest as little as possible, but as much as needed to maintain control and form.

5x

10 heavy KB swings

Rest as little as possible but as much as needed to maintain maximum power.

Durability

Roll, stretch and box breathing

11.5.2018

No MyZone challenge this week!  We’re taking one week off, and the winner of the past 2 month challenge will be drawn this week. The winner will get a gift certificate for a hard earned massage! 

Monday

Baseline

Roll quads and calves

3x
5 pushup to downdog
10 frog thrusters
30 singles
100m run

Work Capacity

800m run

-

4x

10 TTB

20 squat jumps

30 DU

-

800m run

*800m runs are done as bookends. 

Durability

Roll and stretch

11.3.2018

Saturday

Baseline

3x

10 Good mornings

5/5 monster walks

10 Bent over row with bands

30 singles

Work Capacity

Stations

3x 60:20

Rower

Jumprope

Plank

KBS

Ball slams

Rest 2 mins between sets

Durability

Roll and stretch

11.2.2018

Friday

Baseline

3x

10/10 monster walks

10 bent over rows with band 

3 inchworm + push-up 

20 mountain climbers 

Work Capacity

5x for time, 25 min cutoff 

10 pullups

20 push-ups

30 sit-ups

40 air squats

1 min rest between each set

Then,

5x

50m sprint/ walk back

Durability

roll pecs, lats and quads, then stretch