Workouts
3x
5/5 Halos
5/5 BU press
5 Prying GSQ
3x
8 Ring pushups
8/8 Single leg DL
8 KB reverse fly
16 Marching hollow hold (8 per leg)
3x
8 Double MP
8 Upright row
8 Ring dips
8/8 Floor wipers
Stretch and box breathing
10 min roll lower body
3x
10 Good Mornings
SL march
Inv. toe touch
100m Run
5x
20 swings
400m Run
Roll and stretch hamstrings
Thoracic-3
3x
1/1 TGU
10 Good Mornings
10 Ring Rows
3x
8 SCDL
1/1 Arm Bar
6-8 Close grip chin ups (modify to chin hang or underhand ring rows)
25 Situps
rest to gray
3x
8/8 Bent over rows
8 Pullovers
8/8 Windmills
8 Tuck ups in rings
rest to gray
Roll pecs with ball
Stretch and box breathing
New assessment! We’re going to start a new style of programming for the next 8 weeks. MWF will be a variety of cardio, and TThSa will each contain 2 strength circuits. We’ll progress from 3 sets of 6-8 to 3 sets of 10-12. The goal is to increase strength and if you’re eating right for it, it’ll also be great for building visible muscle! 💪🏻
The MyZone challenge will be to hit 300 MEPs per week… don’t expect to earn a ton of points on strength days! If you’re racking up points on those days, you aren’t resting long enough to really build strength. Work on earning your points on the cardio days.
PVC mobility
3x
5 pushup to down dog
5/5 BU press
5 prying GSQ
100m run
EMOM x 10 min
3/3 MP
15 GSQ (butt to ball!)
*Use same weight for both.
Rest 2 min
1 min ME HRPU
* Unless modifying on knees, keep knees OFF the floor. Pick your knees up before starting each pushup to prevent the weird snake move that isn’t actually a pushup.
Rest 2 min
800m run for time
~Record weight used for the MP/ GSQ, total reps of pushups, and time of run.
Roll and stretch
3x 30 sec each
Ball Slams
Knee to Elbow Plank
Flutter Kicks
Walking Lunges
Partners!
Partner B must perform the exercise given while A works on reaching the reps given. Partners can swap at anytime, but reps being performed by A don't count unless B is also doing his/her part! One they finish the total reps given for one exercise as a team, they move on to the next pair of exercises.
A- 100 Air Squats
B- Squat Hold
A- 80 Pushups
B- Plank Hold
A- 60 Pullups
B- DU or Battling Jumprope
A- 40 Burpees
B- Hollow Hold
A- 20 Double Thrusters
B- Handstand Hold
Then, complete 1 mile run, tag team style
Roll and stretch
3x
10 prisoner squats
10 shoulder taps
5 pushup to downdog
100m run
5 RFT, 30 min cutoff
400m Run
20 Frog thrusters
15 Pushups
Then,
50 situps
Stretching on wall: couch stretch, figure 4, calf stretch
3x
3 BU press-L
3 BU lunges-L
3 Bent over rows-L
Repeat other side
4x
5 pullups
5/5 windmills
15 marching hollow body (15 per side)
Rest to dark gray
4x
5/5 snatches
10 good mornings
1 min plank
Rest to dark gray
10-9-8-7-6-5-4-3-2-1
One arm swings, per side
GSQ
Roll, stretch and alligator breathing
So… I decided to run a “stealth” MyZone challenge to see who would earn the most points over a two month period, without knowing there was even a challenge happening. I can’t in my right mind actually run a public challenge based on the highest number of points, because I know several of our members would put themselves in the hospital trying to stay on top 🤦🏼♀️ I won’t mention any names!
The results are in! We have several folks who put up some great numbers, but Erica Jackson has the highest score! Above all, this means that she is consistently putting in the work, whether she’s in the gym or working out on her own. Great job, Erica! Let me know whether you’d like a tee or tank and which size… you get a free shirt from the new batch of orders!
3x
SL march (length of gym)
inverted toe touch (length of gym)
10 deck squats
30 singles
100m run
For time
100m run
10 pistols (5/5)
200m run
50 DU
400m run
50 DU
200m run
10 pistols (5/5)
100m run
roll quads
1 min each couch stretch and figure 4 stretch, per side
New shirt orders going in! You can get this design as a muscle tank or a tee. Both are $23 each. Message Shannon with your order or write it on the white board at the gym! The last day to enter your order is next Wednesday, Sept. 11. Payment can be made through your memnership account or with cash or check.
PVC shoulder mobility + stick DL
3x
bear crawl
5 good mornings
1/1 TGU
3x, as heavy as possible with good form
10/10 Single leg deadlifts
10/10 one arm MP
rest until HR returns to gray (use the time to roll or work on other mobility drills)
3x
30 KB swings
15 ring row
roll glutes and hamstrings
Happy Memorial weekend! Today will be an open gym, so those who missed the final assessment can make it up. If you’ve done your assessment, make up any other workout you missed, or just come play!
Here are some schedule changes for the rest of the holiday weekend…
Sunday- gym closed, no yoga.
Monday- 8:30am workout at SHS. No other classes.
