2.14.2019

When there’s a mouse in the gym, Porsha takes her kettlebells outside, thankyouverymuch. 😂  

Day 39- Thursday

Baseline

3x
10 Good Mornings
10 Pullovers
5 Pushup + Frog Thruster

Work Capacity

Every 2 mins x 6
6/6 Single Leg – Double KB Deadlift
3 Broad Jump

5x
6 Double KB Swing Snatch
ME HSPU (amplify by using parallettes, if you can get 5+ strict HSPU)
90-120 secs rest between rounds

3x
15 Double KB Outside Swings (KBs swing outside your legs, rather than between them)
10 uppercut

Double KB “Beast Builder’s” 6 Min AMRAP.
SCDL
Pushup
Swing
Pushup
Clean
Pushup
Squat clean
Pushup
Thruster

Durability

Roll, stretch and breathe

2.13.2019

Day 38- Wednesday

This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.

Baseline

15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball

3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run

Active Recovery

Continue moving for 30 mins, doing a variety of the following:
A:
Run 400
Run 800
Row 400
Row 800
Jumprope (200 singles or until you hit yellow)
B:
60 sec plank
30 sec flutter kicks
30 sec/ 30 sec side plank
30 situps
walk (use this anytime you reach yellow to ease back down to 65% or lower)

Alternate between an exercise from section A and an exercise from section B, in any order.  Do your best to stay in green or below, and try to hit every exercise at least once.

Durability

More mobility of your choice + stretching and box breathing.

2.12.2019

The new 5:15pm classes will officially be a part of our schedule starting next week, on Tuesdays and Thursdays!   

Day 37- Tuesday

Baseline

PVC mobility

3x
5/5 BU Press
5 Prying GSQ
1/1 TGU

Work Capacity

Every 90 sec x 6
5 Double KB Push Press
As heavy as possible.

4x
8-6-4-2 Double KB Strict Press
3-5 pull-ups (Weighted, if able, for sets 1-3, then bodyweight only AMRAP on set 4)
60-90 secs rest

3x
8/8 Split Squat
8/8 lunge + press
10/10 halos
60-90 secs rest

4x
10-15 ring rows
15 Burpee + Lateral Hops
60-90 secs rest

Durability

Roll, stretch and box breathing

2.11.2019

Week 6- our final week!

Nutrition Goal

Eat a lighter, earlier dinner. Be sure you’re finished eating 2 hours before bed.

If you go to bed with food in your stomach, your sleep will be disturbed and your ability to detoxify will be diminished. Most of your body’s detoxification process happens during sleep, but it can’t direct energy toward this process if it has to digest food!

Your digestion is strongest when the sun is highest in the sky… this means that your mid-day meal should be your largest of the day. And since you should be going to bed without food in your stomach, the closer to bed time you eat, the lighter and easier to digest your meal needs to be. So, if you just can’t seem to finish dinner two hours before bedtime, then stick with a bowl of soup or a smoothie- both of which are easy and quick to digest.

Day 36- Monday

Baseline

3x
1/1 arm bar
10 good mornings
5/5 halos
bear crawl length + back with yoga block

Work Capacity

5x Double KB complex

1 complex:
5x
1 Dead Clean
1 Dead Squat Clean
1 Swing Clean
1 Swing Squat Clean

Perform 1 rep of each move, 5 times through as a complex.  Don’t set the KBs down during the complex.
60-90 secs rest between rounds.

4x
ME KB Pushups
10 Batwings
60-90 secs rest

4x
3.3.3.3 DFSQ *cluster set
10 Floor Wipers (10 per side)
60-90 secs rest.

*Cluster set – do 3 reps, then rest 10 secs and repeat until all clusters are finished = 1 Round.

5x
20 sec Wall Balls
20 sec Lateral Ball Slams
20 sec Rest

Durability

Roll, stretch and box breathing

2.9.2018

Day 34- Saturday

Active recovery day or makeup day.

Baseline

Roll glutes and hamstrings with ball (sitting on box)

Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)

Then roll quads with roller. 

3x

10/10 bird dogs

10 Supermans

1/1 arm bar 

10 good mornings

Active Recovery

For 30 mins

400m easy run/ row

bear crawl length of gym

1 min jump rope

30 sec total one arm, one leg plank

Rest to dark gray

Do your best to stay in green during the runs/ rows.

Durability

1 min per side of each

Figure 4 stretch on wall

Couch Stretch 

Brettzel

2.8.2019

Day 33- Friday

Baseline

5 min Roll lower body

2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m/ 800m Run
Run 100m on the first set, and 800m on the second.

Work Capacity

Suicide- 5x
20m + back
40m + back
60m + back
80m + back
100m + back
Rest 1-2 minutes between sets, to maintain maximum intensity.

3x
50m KB OH Carry
50m KB Rack Carry
50m KB Farmer Walk
Switch arms and repeat on the other side.

Durability

Roll, stretch and breathe

2.7.2019

Day 32- Thursday

Baseline

3x
10 Good Mornings
10 Pullovers
5 Pushup + Frog Thruster

Work Capacity

Every 2 mins x 6
6/6 Single Leg – Double KB Deadlift
3 Broad Jump

5x
6 Double KB Swing Snatch
ME HSPU (amplify by using parallettes, if you can get 5+ strict HSPU)
90-120 secs rest between rounds

3x
15 Double KB Outside Swings (KBs swing outside your legs, rather than between them)
10 uppercut

Double KB “Beast Builder’s” 6 Min AMRAP.
SCDL
Pushup
Swing
Pushup
Clean
Pushup
Squat clean
Pushup
Thruster

Durability

Roll, stretch and breathe

2.6.2019

Day 31- Wednesday

This is an active recovery day, or it can be used to make up a workout you missed on Monday or Tuesday.

Baseline

15 mins of mobility:
Roll T-spine with peanut
Roll pecs with ball

3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run

Active Recovery

Continue moving for 30 mins, doing a variety of the following:
A:
Run 400
Run 800
Row 400
Row 800
Jumprope (200 singles or until you hit yellow)
B:
60 sec plank
30 sec flutter kicks
30 sec/ 30 sec side plank
30 situps
walk (use this anytime you reach yellow to ease back down to 65% or lower)

Alternate between an exercise from section A and an exercise from section B, in any order.  Do your best to stay in green or below, and try to hit every exercise at least once.

Durability

More mobility of your choice + stretching and box breathing.

2.5.2019

Day 30- Tuesday

Baseline

PVC mobility

3x
5/5 BU Press
5 Prying GSQ
1/1 TGU

Work Capacity

Every 90 sec x 6
5 Double KB Push Press
As heavy as possible.

4x
8-6-4-2 Double KB Strict Press
3-5 pull-ups (Weighted, if able, for sets 1-3, then bodyweight only AMRAP on set 4)
60-90 secs rest

3x
8/8 Split Squat
8/8 lunge + press
10/10 halos
60-90 secs rest

3x
10-15 ring rows
15 Burpee + Lateral Hops
60-90 secs rest

Durability

Roll, stretch and box breathing

2.4.2019

Week 5

Nutrition Goal

With every meal, include either a healthy fat source OR carb source; not both. Healthy fat sources include things like avocado, extra virgin olive oil, extra virgin coconut oil, butter from grass-fed cows, nuts and seeds, fatty wild fish or pasture raised meat, eggs, etc. Carb sources can include 100% whole grains or starchy veggies, like potatoes and sweet potatoes.

If you want to read more about this topic, check it out here!

Day 29- Monday

Baseline

3x
1/1 arm bar
10 good mornings
5/5 halos
bear crawl length + back with yoga block

Work Capacity

5x Double KB complex

1 complex:
5x
1 Dead Clean
1 Dead Squat Clean
1 Swing Clean
1 Swing Squat Clean

Perform 1 rep of each move, 5 times through as a complex.  Don’t set the KBs down during the complex.
60-90 secs rest between rounds.

4x
ME KB Pushups
10 Batwings
60-90 secs rest

3x
3.3.3.3 DFSQ *cluster set
10 Floor Wipers (10 per side)
60-90 secs rest.

*Cluster set – do 3 reps, then rest 10 secs and repeat until all clusters are finished = 1 Round.

5x
20 sec Wall Balls
20 sec Lateral Ball Slams
20 sec Rest

Durability

Roll, stretch and box breathing