Workouts
3x
5 KB pullovers
5 good morning stretch
5/5 bottoms up press
20 sec plank
EMOM x 10 min
5/5 one arm KBs (heavy)
4x
1/1 TGU
5/5 Bent over rows
5 Ring Dips
10/10 Rack Lunges
Rest as needed. Be sure breathing returns to normal between sets!
1x
100m Farmer carry
Stretching and alligator breathing.
3x
Bear crawl
5/5 Bent over rows
5/5 step ups
20 jumping jacks
30 singles
100m run
3x
3-5 Pullups
90 sec rest
3x
400m run
30 sit-ups
Do each set as fast as possible and rest 2 min between each one.
Then,
100 DU for time
Roll calves/ stretch
2x
1/1 Arm bar
5/5 Halos
5 Prying GSQ
3x
2/2 TGU
You go, I go
Moving target complex (Double KB)
*Choose a pair of kettlebells you can strictly press 6-8 times.
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
Rest 10 mins, then repeat
During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc. But you must keep your HR in the blue zone or below- trying to earn points during the rest isn’t allowed!
Then,
30-20-30-20 KB Swings
Rolling and alligator breathing
30 sec each x 3 (clock doesn’t stop)
wall sit
shoulder taps
air squats
jump rope
Then, 400m run
For Time
30 Squat Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunges
30 TTB
30 Push-ups
30 Good Mornings
30 Wall Balls
30 Burpees
30 Double-Unders
Roll, stretch, and box breathing
3x
5 pushups
10 frog thrusters
10 prisoner squats
10 good mornings
20 jumping jacks
1 min each x 4 rounds
Row
DU
Air Squats
Pushups (modify to plank)
Sit-ups
Hand to hand KB swings
Rest 1 min between each round
roll and stretch
roll lower body
3x
10 lunges
5 inchworm + pushup
10 ball thrusters
5 V-ups
3x
10/10 Step Ups
10 Ring Dips
Rest as needed.
4x
20 Wall Balls
15 Ball Slams
10 Plank Rolls
Roll T-spine and stretch.
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
5x
5 pullups
5/5 single leg deadlifts
Rest at least to blue
15 min
3 double clean + seesaw press
3 DFSQ
3/3 Bent over rows
Rest as necessary between rounds, and do as many as you can with pretty form!
3x
15 swings
10 heavier swings
5 heaviest swings
Roll, stretch and breathe!
3x
10 OH (with PVC) wall facing squats
10 knee to elbow planks
10 shoulder taps
20 jumping jacks
5x
1-2-3-2-1 Wall walk
5-10-15-10-5 broad jumps
5-10-15-10-5 TTB
100m run between each set
*Set 1: 1 wall walk, 5 broad jumps, 5 TTB, 100m run/ Set 2: 2 wall walks, 10 broad jumps, 10 TTB, 100m run/ Etc
Accumulate 2 mins wall sit and 2 mins plank in as few rounds as possible.
Then,
5x
50m sprint/ walk back
Roll and stretch
3x
1/1 arm bar
5 good mornings
5/5 BU press
5x
5 Suitcase DL
1/1 TGU
Rest to blue or longer
5x
5/5 clean + press
Bear crawl length and back
Rest to blue or longer
Tabata
One arm swings, alternating sides*
*Use your snatch weight
Stretch on wall, alligator or box breathing
If you haven’t already done so, be sure to go into your MyZone app and accept the invite to last week’s challenge! Usually, everyone automatically shows up in the challenges, but this time, only those who have accepted the challenge are showing up. Be sure to do it so I can see your points!
PVC mobility
3x
10 seated rows with band
5 pushup to downdog
10 prisoner squats
1 min jumprope
4x
10 pullups
30 DU
20 pushups
30 DU
30 GSQ
30 DU
Rest to blue
4x
30 sec hollow hold
15 V-ups
10 burpees
Rest as little as possible
roll feet and calves, stretch
