Workouts
3x
Inv Toe Touch
Walking Lunge + Hamstring Stretch
10 Ball Slams
100m run
1-2-3-4-1-2-3-4-5 RDL
1-2-3-4-1-2-3-4-5 Split squats, per leg
1-2-3-4-1-2-3-4-5 TTB
For 20 mins
2x 50m sprint/ walk back
400m Run
Rest to blue
Stretch on wall, box breathing
3x
1/1 arm bar
5 good mornings
5 pushup to down dog
Then,
10 Deadstop swings
1-2-3-4-1-2-3-4-5 Broad Jumps
1-2-3-4-1-2-3-4-5 HSPU
1-2-3-4-1-2-3-4-5 Pullups
10s- 20s- 30s- 45s farmer carry
Single KB Complex
5x per side
5 Swings
5 Cleans
5 Snatches
5 Squats
5 Push Press
5 Rev. Lunges
Repeat other side
Roll, stretch and box breathing
Active recovery or makeup day.!
3x
10/10 bird dogs
10 supermans
1/1 arm bar
10 good mornings
For 30 mins:
400m run
1 min jumprope
stretch on wall, box breathing
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
1-2-3-4-1-2-3-4-5 SCDL
1-2-3-4-1-2-3-4-5 DFSQ
1-2-3-4-1-2-3-4-5 Windshield wipers
Double KB Complex
2x
15 Swings
15 Snatches
15 DFSQ
15 MP
15 Pushups
Rest as needed between sets
Stretch with bands, box breathing
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
1-2-3-4-1-2-3-4-5 Snatches, per arm
1-2-3-4-1-2-3-4-5 Pushups (amplify in rings and/or elevate feet)
1-2-3-4-1-2-3-4-5 One Arm Ring Rows, per arm
10s- 20s- 30s- 45s Double Bottoms Up Carry
4x
30 sec per station, 30 sec transition
Swings
Wall Balls
DU
Burpees
Mountain Climbers
Stretching on wall, box breathing
Active recovery or makeup day.
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
2x
400m Run
1 wall walk
50 singles
400m Run
10 Pushup to downdog
30 sec hollow hold
*This shouldn’t be done as an all out effort! Don’t worry about your time- focus instead on keeping your HR below the yellow zone.
Roll and stretch
3x
10/10 bird dog
10/ 10 dead bugs
10/10 single leg DL
20 walking lunges (no weight)
1-2-3-4-1-2-3-4-5 one arm wings, per arm
1-2-3-4-1-2-3-4-5 pistols, per leg
1-2-3-4-1-2-3-4-5 TTB
5x, Double KB
1 clean
3 MP
2 DFSQ
10 swings
Roll, stretch and box breathing
3x
5 GSQ
5 pushup to downdog
10/10 bent over rows
10 swings
1-2-3-4-1-2-3-4-5 weighted squat jump
1-2-3-4-1-2-3-4-5 Ring pushup
1-2-3-4-1-2-3-4-5 pull up
10s-20s- 30s- 45s Farmer Carry
EMOM x 10
10 Double snatches (or modify with one arm snatches, alternating sides every minute)
Roll upper body, stretch and box breathing.
Active recovery or makeup day.
10 mins rolling
3x
Lunge + hamstring stretch
SL March
Inv toe touch
Inchworm
100m run
3x
800m run
1 min plank
5/5 windmills
2/2 TGU
Maintain a steady pace- this isn’t a race! Try to keep your HR below the yellow zone.
Stretching with bands
3x
5 pullovers
1/1 TGU
5 prying GSQ
5 good mornings
1-2-3-4-1-2-3-4-5 SCDL
1-2-3-4-1-2-3-4-5 DFSQ
1-2-3-4-1-2-3-4-5 weighted V-up
15 min AMRAP
50m Sprint/ walk back
40 DU
Roll, stretch on wall
