Workouts
15 mins of mobility: Roll T-spine with peanutRoll pecs with ball
3x
SL march
Inv. toe touch
10 air squats
10 knee to elbow plank
100m run
For 30 mins:
100m run
1 min plank
400m 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. Stay below 85%... even better, stay out of yellow!
More mobility of your choice + stretching and box breathing.
3x
10 Pullovers
10 Good Mornings
5 Prying GSQ
Bear crawl (length only, with yoga block)
1-2-3-4-5-1-2-3-4-5 SCDL
1-2-3-4-5-1-2-3-4-5 DFSQ
1-2-3-4-5-1-2-3-4-5 Windshield wipers
For 15 min
50m sprint/ walk back
Roll calves and hamstrings
Stretch on wall
3x
5/5 Halos
5/5 Kneeling Windmills
2/2 TGU
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
4x
20 sec swings
10 sec rest
20 sec swings
10 sec rest
20 sec swings
1 min rest
Roll and stretch with bands
15 mins rolling
3x
30 Singles
10 Ball Thrusters
100m Run
For 30 mins, go through the following circuit.
Do the “A” exercise until you hit yellow, then move to the “B” exercise.
Rest as needed to hit blue before moving to the next “A” exercise.
A. Jumprope
B. 1 min plank
A. Ball Slams
B. 10/10 Dead Bugs
A. Mountain Climbers
B. 1/1 Arm Bar
A. Rower
B. 10 Pullovers
Roll and stretch as needed
Happy Easter weekend! Today’s 5am class has decided to get a little extra sleep and will meet at 6am instead. After that, we will be following our regular schedule the rest of the weekend and into Monday, with the exception of Easter Sunday. There will not be a yoga class on Sunday! All other classes will continue as usual.
To recap from all that confusion I just said, here’s what’s happening:
Friday: 6am, 8:30am, 4:15pm
Saturday: 8:30am
Sunday: closed
Monday: regular schedule
3x
10/10 Deadbug
10/10 Single Leg DL
5 Prying GSQ
1-2-3-4-5-1-2-3-4-5 Suitcase DL
1-2-3-4-5-1-2-3-4-5 DFSQ
1-2-3-4-5-1-2-3-4-5 TTB
15 mins
50m Sprint/ walk back
Bear Crawl, length and back with block
Stretch with bands
3x
3/3 Cleans (practice facing wall)
5/5 BU Press
10/10 Bent Over Rows
1-2-3-4-5-1-2-3-4-5 Cleans
1-2-3-4-5-1-2-3-4-5 HSPU
1-2-3-4-5-1-2-3-4-5 Pullups
10s/10s- 20s/20s- 30s/30s- 45s/45s Single Arm Farmer Carry
Double KB Complex
2x
15 swings
15 snatches
15 DFSQ
15 MP
15 Pushups
Roll and stretch
10 min Rolling
3x
SL March
Inchworm
Lunges + Ham Stretch
Bear Crawl
For 20 mins
1 min each, recover to blue between transitions
Jumprope
Plank
H2H Swings
TGU, alternating sides
More rolling, stretch on wall
3x
1/1 Arm Bar
10/10 Bird Dog
10 Good Mornings
20 Walking Lunges
1-2-3-4-5-1-2-3-4-5 Single Leg DL
1-2-3-4-5-1-2-3-4-5 Step Ups, per leg
1-2-3-1-2-3 Bottoms Up TGU
2x
800m Run
30 sit-ups
400m Run
30 sec flutter kicks
30 sec Wall Sit
Roll and stretch on wall
PVC Mobility
3x
1/1 TGU
5/5 Halos
5 Pushup to Downdog
Bear Crawl length and back
1-2-3-4-5-1-2-3-4-5 Push Press
1-2-3-4-5-1-2-3-4-5 Ring Dips
1-2-3-4-5-1-2-3-4-5 Bent Over Rows
10s/10s- 20s/20s- 30s/30s- 45s/45s Single Arm Overhead Carry
100 snatches
Use the same size weight you’d use for the snatch test (10 snatches per arm EMOM x 5). Rest as little as possible, but as much as needed.
Roll upper body against wall
10 mins rolling
3x
SL March
Inv Toe Touch
Bear Crawl
Walking Lunges
High Knees
Butt Kicks
100m Run
For 30 mins
400m run*
1/1 Arm Bar
5/5 Halos
1 min jumprope
10 Good Mornings
5 Prying GSQ
*If there are tornadoes blowing by outside, sub rowing, bear crawls, swings and/or ball slams for the runs.
More rolling, and stretch
