Workouts
3x
Bear crawl length and back with yoga block
5 Pushup to downdog
10 OH squats with PVC pipe
10 frog thrusters
30 singles
20 minute cutoff
5x
2 wall walks
10 broad jumps
15 TTB
30 DU*
*No battling ropes! If you’re still learning DU, count every attempt.
If you’re already good at DU, do them unbroken! If you miss before you get to 30, start over at 1.
Roll and stretch
Active recovery or makeup day! If you missed the assessment from Monday, today’s your last chance to make it up! In case of bad weather, we’ll send out a message on Remind about the closed gym. If you aren’t already a part of the message system, test “@octane” to the number 81010
3x
10 air squats
bear crawl length and back
10 good mornings
Run 100m
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.
Roll and stretch
30 sec each x 3
Wall sit
Shoulder taps
Ball slams
Then,
400m run
1 min each x 3
KB Swings
Situps
Walking lunges
Burpees
Jump rope
Rest
Stretch and roll
3x
10 good mornings
5/5 bottoms up press
5 GSQ
5x
1/1 TGU
Start light and work up to your heaviest possible set.
15 min amrap
5 swings- L
5 clean and press- L
5 front squats- L
5 bent over rows- L
Repeat other side
10 pushups
Then,
3x
50m farmer carry
1 min plank
Roll upper body
Stretch and box breathing
3x
SL March
Inv Toe Touch
Lunge twist
Bear crawl
100m run
Easy runs for the first part, not for time.
800m run
15 TTB
600m run
15 tuck ups in rings
400m run
1 min flutter kicks (accumulated, if needed)
Rest 3 mins
5x
50m sprint/ walk back
Roll lower body
1 min per side of each:
couch stretch
figure 4 stretch
hamstring stretch
PVC mobility
3x
5 pullovers
1/1 arm bar
5 GSQ
5 Good Mornings
10 H2H swings
20-15-10-5
DFSQ
Snatches (per arm)
Reverse Lunges (per leg)
Pushups
Swings
Roll, stretch and box breathing
New Assessment!
3x
4/4 Windmills
10 Good Mornings
5/5 Thrusters
10 bent over rows (with bands)
100m Run
In 4 min:
400m Run
Max Pullups (dead hang to chin over bar, or ring rows)
Rest 1 min
In 4 min
400m Run
Max DU (no battling ropes! Only DU or 3x singles count)
Rest 1 min
In 4 min
400m Run
Max Wall Balls (Butt to ball. Ball to line for women, ball above line for men)
Roll, stretch and box breathing
Open gym/ makeup day! This is your last chance to make up your final assessment. If you’ve already done it, use the open gym time to make up another missed workout, or work on anything else you’d like!
10 mins rolling lower body
3x
10 prisoner squats
20 mountain climbers
10 ball slams
20 shoulder taps
30 singles
For time
100 DU
50 air squats
80 DU
40 pushups
60 DU
30 situps
40 DU
20 wall balls
10 burpees
Roll and stretch- focus on calves!
Happy 4th! Meet us at the Sterlington High School track at 8:30am for our only workout of the day!
