Workouts
3x
10/10 bird dog
5 Pushup to downdog
10 good mornings
100m run
Every 4 mins, run 400m
Cutoff 20 mins
80 swings
60 DU/ 180 singles
40 wall balls
30 pushups
20 burpees
Runs are at 0:00, 4:00, 8:00, 12:00 and 16:00.
If you finish before the cutoff, rest between runs. You still need to do all the runs until everyone in class has finished!
Stretch with bands
Roll lower body
3x
10 OH wall facing squats with PVC
10 Stick DL drill
High knees
Butt kicks
100m run
Partners!
2x
A- 100m overhead lunges with ball
B- 100m run
Then,
A- 100m traveling swings
B- 100m run
Then,
1 mile run (one partner runs at a time. Divide intervals as desired)
Repeat for two rounds!
*A starts moving while B runs to 50 and back, then to A, where partners swap. B takes over the exercise while A runs to 50, back to curb, then to partner. Continue swapping after runner returns to working partner, until lunges and swings have covered 100m.
For a super Saturday solo workout, do this version instead:
1 mile run
100m walking overhead lunges
100m traveling swings
1 mile run
Roll glutes and hamstrings with ball
Stretch!
3x
10 Shoulder taps
10 frog thrusters
10/10 dead bug
100m run
3x
800m run
Bear crawl length + back with block
20 ball slams
20 situps
Roll and stretch
3x
1/1 TGU
5/5 single leg DL
5/5 windmills
4x
12 SCDL
15/15 Bent over row
20 Dips
25 swings
Rest to blue between sets.
3x
100m farmer carry
10 plank rolls
10 floor wipers
Stretching on wall
5 mins rolling lower body
4x
10 prisoner squats
5 pushup to down dog
Lunge hamstring stretch
Toe grabs
100m run
For time
800m run + 20 burpees
600m run + 15 burpees
400m run + 10 burpees
200m run + 5 burpees
Stretch!
PVC mobility
3x
1/1 arm bar
5/5 halos
5 prying GSQ
10 good mornings
4x
12 double thrusters
12/12 snatches
30s hollow hold
Rest to gray
3x
30 sec each: 10 sec transition
Single arm swing- L
Single arm swing- R
Upper cut
GSQ
Rest 1 min between each set
Roll lower body and stretch
3x
Bear crawl length and back with yoga block
5 Pushup to downdog
10 OH squats with PVC pipe
10 frog thrusters
30 singles
5x, 20 min cutoff
2 wall walks
10 TTB
20 Wall balls (butt to ball)
45 DU*
*No battling ropes! If you’re still learning DU, count every missed attempt.
If you’re already good at DU, do them unbroken! If you miss before you get to 45, start over at 1.
Roll and stretch
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.
🔥 Want to amp it up and go solo? Do all of the reps yourself, and do a 100m run every 3 mins.
Roll and stretch
3x
Bear crawl length and back with block
10 squats
20 mountain climbers
50m run
50m backpedal
20 min AMRAP
400m Run
20 ball slams
10 burpees
Stretch with bands
Thoracic-3
3x
10 good mornings
5 prying GSQ
5/5 MP + windmill
10 H2H swings
12-10-8-6-4-2
KB wall balls
Pushups
V-ups
12/12- 10/10- 8/8- 6/6- 4/4- 2/2
Single arm thrusters
Snatches
Roll + stretch
