Workouts
3x
bear crawl
inverted toe touch
straight leg march
20 jumping jacks
100m run
800m run
1 min plank
1 min hollow hold
600m run
30 sec floor wipers
30 sec flutter kicks
400m run
20 toe to bar
200m run
couch stretch + figure 4 stretch + hamstring stretch
1x
10/10 halos
10 GSQ
10/10 windmills
5/5 TGU
3x
15 deadlifts
15 seated military press
15/15 step ups
15 pullups or ring rows
rest to gray
Then, you go, I go
30-20-30-20
KB Swings
Rolling + box breathing
Happy Memorial Day! Join KayLea at the Sterlington High School track at 8:30am for our Memorial Day workout before your cookout! This will be our only class for the day.
3x
bear crawl length and back
10 ball thrusters
30 singles
100m run
Partners
A:
140 DU
120 air squats
100 Pushups
80 Pullups
60 Wall Balls
40 burpees
B:
100m run
Partners swap every time B returns from the run. 20 min cutoff.
Roll and stretch
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
In 7 mins
800m run
ME situps
Rest 3 mins
In 6 mins
600m run
ME wall balls
Rest 3 mins
In 5 mins
400m run
ME ball slams
Accumulate 2 mins plank
Accumulate 2 min hollow hold
3x
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
3x
20 suitcase lunges
10 TTB
10 pullovers
Rest until HR hits dark gray
3x
10 DFSQ
10 tuck ups in rings (modify with knee to elbow plank)
Rest until HR hits dark gray
You go, I go
30-20-30-20
Swings
Roll, stretch and alligator breathing.
3x
20 shoulder taps
10 frog thrusters
10 prisoner squats
10 good mornings
20 jumping jacks
1 min each x 4 rounds
Row
DU
Air Squats
Ball slams
Two point plank (one arm/ one leg)
Hand to hand KB swings
Rest 1 min between each round
roll and stretch
3x
3/3 windmills
5 pullovers
10 good mornings
Then
3x
1/1 TGU
3x
12 Push press
12 Pull-ups
12 swings
Rest as needed between sets
2x
15 Pushups
15/15 Bent over rows
20 H2H swings
Rest as little as possible between sets
Roll and stretch
5 mins: Roll lower body
3x
SL March
Lunge + hamstring stretch
Toe grabs (quad stretch)
Knee grabs
100m run
200m run
Rest 1 min
400m run
Rest 2 min
800m run
Rest 3 min
400m run
Rest 2 min
200m run
Then
50 sit-ups
Stretch on wall
3x
10 air squats
15yd bear crawl
10 good mornings
Run 100m
2x
100m Run
10/10 Snatches
100m Run
20 Pushups
100m Run
30 Killers
100m Run
40 Sit-ups
100m Run
Rest 3 mins
Every min on the min x 5
100m Sprint
Durability
Stretch on wall
