Workouts
3x
lunges (length of gym)
bear crawl
10/10 monster walk
10 Bent over row (with bands)
Tabata
8 rounds of 20:10 per exercise. Rest 2 mins between each exercise.
Row
Flutter kicks
Pushups
Situps
Burpees
stretch and alligator breathing
3x
10/10 bird dog
10 walking lunges
5 pushups to down dog
30 singles
5x
5 pull-ups
5 Ring Dips (or box dips)
bear crawl length and back
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
Happy Thanksgiving, guys! Before your feast, be sure to join us at Sterlington High School to work up an appetite! We’ll be at the track at 8:30am. Oh! And there’s also a daily MyZone challenge for the workout... earn 75 or more MEPs in the green, yellow and/or red zones 👊🏻
See you there!
No 4:15 class today! Join us for a workout at 5am or 8:30am, and Roll & Release at 9:30am.
Tomorrow, we’ll meet at SHS at 8:30am for our Thanksgiving workout!
3x
SL march
Inv toe touch
high knees
butt kicks
100m run
800m run
15 v-ups
30 sec wall sit
30 sec plank
600m run
10 v-ups
30 sec wall sit
30 sec plank
400m run
5 v-ups
30 sec wall sit
30 sec plank
200m run
10 burpees
stretching on wall
3x
5/5 halos
5 GSQ
5/5 pass thru lunges
5 pullovers
4x
1/2 TGU (supine to stand)
6 rack lunges
6 thrusters
1/2 TGU (standing to supine)
Repeat other side
Rest as needed
4x
8/8 bent over rows
8/8 step ups
25 KBS
Rest to blue
Accumulate 2 mins each:
Plank
Hollow hold
Then:
roll, stretch and box breathing
Mon & Tues- regular schedule
Wednesday- 5am, 8:30am, 9:30am Roll & Release!
Thursday- 8:30am at SHS track
Friday- 4:15pm
Saturday- 8:30am
3x
10/10 bird dogs
5 inchworm with Pushup
10 ring rows
100m run
Partners, 25 min cutoff
A:
10-9-8-7-6-5-4-3-2-1
Hspu/ Pull-up
Then,
10-9-8-7-6-5-4-3-2-1
Broad Jumps/ Pushups
B:
400m run
Partners swap every time “B” returns from the run. Once you finish the HSPU/ pull-up ladder, move to the broad jump/pushup ladder. Continue swapping until both partners have completed both of their ladders (or until reaching the 25 minute cutoff). If one partner finishes their ladders, he/she will get to rest while their partner runs, but will still have to complete his/her runs until both have finished.
Roll and stretch
3x
10 shoulder taps
3 inchworm + pushup
10 wall facing squats
30 singles
3x
Bear crawl length of gym and back
10 Plank rolls with ball
20 ball slams
Rest 1 min after all 3 sets
3x
100m farmer carry
10 V-ups
10 burpees
Rest 1 min after all 3 sets
3x
30 sit-ups
30 DU
Rest 1 min after all 3 sets
5x
50m sprint/ walk back
Roll and stretch
Daily challenge! Earn 65+ MEPs in green and/or yellow zones during this workout. Only points earned in class will count!
10/10 bird dogs
20 mountain climbers
20 sec flutter kicks
10 ball slams
Stations
3x 1 min each
Pushups
Air squats
Jump rope
Walking lunges
Rower
Russian twists
Rest
1 min per side of each:
Couch stretch
figure 4 stretch
Hamstring stretch
On Monday evening, when it was really cold and rainy, these guys showed up at the boat ramp, where it was extra windy and dark, to get in their workout. So no one inside the gym walls gets to ever complain again! 😝
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
8 bat wings
1 min plank
rest to blue
EMOM x 5
8/8 snatches
roll and stretch + alligator breathing
PVC mobility
2x
SL March
Inv toe touch
Walking lunges
Bear crawl
3x
10 plank shoulder taps
10 OH squats with PVC
20 jumping jacks
5x
10 TTB
3 Wall walk
10 Burpee over box*
Rest to blue
*Get over the box any way you want! Jump up, then step down on the other side, or step up and over, whatever you choose!
Then,
100 sit-ups
Roll, then stretch on wall
