3.20.2018

Wednesday

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

Prep

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

For 30 mins:
400m run
1 min plank
800m run
30 sec flutter kicks
30 sec/ 30 sec side plank

Continue going through the circuit until time is up. But this is NOT an AMRAP!  These should be easy jogs.  Bring your phone with you so you can watch your MyZone app and do your best to stay in green.  At the very least, don’t get above 85%! 

Durability

More mobility of your choice + stretching and box breathing.

3.19.2019

Tuesday

Prep

3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)

Strength

1-2-3-4-1-2-3-4 SCDL
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 TTB or Weighted V-Ups

Conditioning

Single KB complex
5 Rounds per side
6 swings
6 cleans
6 snatches
6 jerks
6 reverse lunges

Complete the complex on one side, then the other without stopping.  Rest as needed between sets.

Durability

Stretch with bands, box breathing

3.18.2019

Monday

Prep

3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU

Strength

1-2-3-4-1-2-3-4 Snatches, per arm
1-2-3-4-1-2-3-4 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry

Conditioning

4 Rounds
30 sec per station, 30 sec transition
Rower
Wall Balls
DU
Burpees
Mountain Climbers

Durability

Stretching on wall, box breathing

3.16.2019

Saturday

Active recovery or makeup day! 

Prep

Roll quads and calves

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

Active Recovery

5x
400m run
20 walking lunges (no weight)
20 situps
20 DU

*Maintain a steady, moderate pace.  

Durability

Roll and stretch

3.15.2019

Friday

Prep

3x
10 Good Mornings
10 Lunges
5/5 BU Press

Strength

1-2-3-4-1-2-3-4 Swing
1-2-3-4-1-2-3-4 Step Ups
1-2-3-4 TGU on right
1-2-3-4 TGU on left

Conditioning

Double KB Complex
2x

10 swings
10 snatches
10 DFSQ
10 MP
10 swings

Don’t set the kettlebells down during the set, and rest as needed between sets.

Durability

Roll lower body, stretch with bands and box breathing.

3.14.2019

Thursday

Prep

3x
1/1 TGU
5 Pullovers
5 Pushups
10 GSQ

Strength

1-2-3-4-1-2-3-4 Broad Jumps (as FAR as you can!)
1-2-3-4-1-2-3-4 Ring Dips
1-2-3-4-1-2-3-4 Bent Over Rows
10s- 20s- 30s- 45s One Arm Waiter Carry (overhead)

Conditioning

15 mins AMRAP
Bear crawl length and back
20 wall balls
30 DU
Rest 1 min between sets

Durability

Stretch on wall, box breathing

3.13.2019

Wednesday

If you missed Monday or Tuesday, you can make that workout up today, instead of doing this active recovery workout.

Prep

3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m

Active Recovery

4x
1 wall walk
40 DU

rest 2 mins

4x 
10 TTB
60 sec plank 
3 50m sprints/ walk back

*These sets aren’t intended to be done as all-out efforts. Rest as needed.

Durability

Roll and stretch

3.12.2019

Tuesday

Prep

3x
1/1 arm bar
10 deadlifts
5 GSQ
20 sec plank

Strength

1-2-3-4-1-2-3-4 Single Leg DL, per leg

1-2-3-4-1-2-3-4 DFSQ

1-2-3-4-1-2-3-4 Windmills, per side

Conditioning

Double kettlebell complex
EMOM x 10 mins
3 cleans
2 squats
2 military press

Durability

Roll lower body, stretch with bands, and alligator breathing

3.11.2019

Monday

Prep

5 pushup to down dog
5/5 halos
10/10 bent over rows
10 good mornings

Strength

1-2-3-4-1-2-3-4 Double Push Press
1-2-3-4-1-2-3-4 One Arm MP
1-2-3-4-1-2-3-4 Pull Ups
10s-20s-30s-45s Farmer Carry

Conditioning

5 min snatch test

Perform as many (GOOD!) snatches as possible in 5 mins. Stop if you reach 100.
Choose an appropriate weight for you, but keep in mind that the classic Russian kettlebell conditioning test requires the following weights to be used:

men 221+ pounds: 28kg
men up to 220: 24kg
masters men (50-64 years old): 20kg
women up to 130 pounds: 12kg
women 131+ pounds: 16kg
masters women (50-62 years old): 12kg

If you hit 100 reps with the required weight, write your name on the board!

Durability

Roll, stretch and box breathing

3.9.2019

Saturday

You can always use today’s class to make up a workout you missed this week!

Prep

10 min rolling

3x

10/10 bird dogs

10 bent over rows with band

10/10 monster walk

20 jumping jacks

Active Recovery

1 min at each station: 30 sec transition between each

 4x

Rower

Sit-ups

Jump rope

Plank

Bear crawl

Durability

Roll, stretch and breathe