Workouts
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
5/5 Halos
5 GSQ
5/5 kneeling press + windmill
3x
20 suitcase lunges
10 TTB
1/1 arm bar
Rest until HR hits gray
3x
12 DFSQ
10 tuck ups in rings (modify with knee to elbow plank)
Rest until HR hits gray
3x
You go, I go
100m farmer carry
Roll, stretch and alligator breathing.
Active recovery, or make up your final assessment if you missed it on Monday!
10 mins of rolling
3x
SL March
Inv Toe Touch
Lunge twist
Bear crawl
100m run
3x
400m easy run or row (alternate, if rowers are available)
10 dead bugs
10 good mornings
10 OH wall facing squats (using PVC)
5x
50m sprint/ walk back
1 min per side of each, while box breathing!
couch stretch on wall
figure 4 stretch on wall
hamstring stretch with bands
3x
1/1 Arm bar
5 pullovers
5 Prying GSQ
5x
10 pushups (amplify in rings, if needed)
10 Bent over rows-L
10 reverse lunge (KB in rack)-L
1 TGU- L (start from top)
10 Bent over rows- R
10 revers lunge (KB in rack)- R
1 TGU- R (start from top)
Rest as needed at the end of each set.
4x
25 KBS
Rest 1 min
Roll, stretch and alligator breathing.
Final Assessment! Compare your results to the first assessment, done 7 weeks ago on July 8.
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! Our final assessment is coming up on Monday, so come on in and do some recovery work! Take it easy and work on mobility, or just come play with the equipment. If there a workout you missed this week that you want to make up, you can do that, too. You get to be the boss today, and that doesn’t happen very often! 😉
3x
Bear crawl length and back with block
10 squats
20 mountain climbers
50m run
50m backpedal
20 min AMRAP
400m Run
20 tuck ups in rings*
10 broad jumps
*To modify, use a roller under your lower legs instead of placing your feet in the rings.
Stretch with bands
Workout buddies ☺️
Thoracic-3
3x
10 good mornings
5 prying GSQ
5/5 MP + windmill
10 H2H swings
14-12-10-8-6
KB wall balls
Pushups
V-ups
14/14/- 12/12- 10/10- 8/8- 6/6
Single arm thrusters
Snatches
Roll + stretch
Active Recovery/ makeup day! If you did the workouts on Monday and Tuesday, do the active recovery workout at an easy pace. Otherwise, you can use the class to make up one of the workouts you missed.
Shoulder mobility with PVC pipe
Thoracic-3
3x
10 wall facing overhead squats
SL March
Inv Toe Touch
High Knees
Butt Kicks
100m run
800m run
30 sec active hang (keep shoulders down away from ears)
1/1 arm bar
600m run
10 good mornings
10 prying GSQ
400m run
20 dead bugs
1 min plank
This is NOT for time! Focus on breathing, not dying in the heat, and doing your best to keep your HR below the yellow zone.
Spend the remaining time rolling and stretching!
3x
5 pullovers
1/1 arm bar
5/5 kneeling windmills
5/5 BU press
10/10 Single leg DL
10 Pull-ups
1/1 TGU
Rest to gray
4x
8/8 Step ups
8/8 Bent over rows
1 min plank
rest to blue
Roll and stretch
