Workouts
3 mins box breathing
3x
1/1 Arm bar
1/1 TGU
5 Pushup to downdog
10 GSQ
3x
16 Suitcase Walking lunges (8 per leg)
8/8 Lateral lunges
8 Reverse flys in rings
16 Marching hollow (8 per side)
Rest to gray
3x
8 HSPU
8/8 Leaning Lateral raise
8 Diamond Pushups
8/8 Russian Twist Ball Throw
Rest to gray
Roll out
Stretch with bands
The 5am class today is meeting at SHS track!
3x
30 singles
10 Good Mornings
Bear crawl length and back
100m run
EMOM x 7
3 Burpees
20 DU
EMOM x 7
10 Frog Thrusters
20 Swings
7x
50m Sprint/ Walk Back
Roll lower body
Stretch on wall
3 min Box Breathing
3x
10 Walking Lunges
5 Pullovers
5 Prying GSQ
5 Pushup to downdog
3x
8 DFSQ to ball
8/8 Step Ups
8/8 Bent Over Rows
60 sec Plank
Rest to gray
3x
8/8 Floor press
8 Ring Flys
8 Ring Pushups
30sec Hollow Hold
Roll and stretch
PVC mobility
3x
Bear Crawl
10 squats
20 mountain climbers
100m run
4x
45 sec per station: 15 sec transition
100m sprint (rest with time remaining)
Swings
Jump Rope
Ball slams
Squat Jumps
Rest 1 min between sets
stretching on wall
3 mins box breathing
3x
1/1 Arm bar
5 Pullovers
5 Pushup to downdog
10 GSQ
3x
8/8 Single Leg DL
8 Pullups
8/8 Split Squats
30sec/ 30sec One Arm One Leg Plank
Rest to gray
3x
8/8 Tricep Towers
8 TTB
8/8 Windmills
10 Plank Rolls
Rest to gray
Roll and Stretch
3x
5 Pushups
10 Walking Lunges
20 Jumping Jacks
30 Mountain Climbers
Then,
400m run
25 min cutoff
800m Run
10 Burpees
20 Situps
800m Run
15 Burpees
30 Situps
800m Run
20 Burpees
40 Situps
Roll and Stretch
3x
10 Walking Lunges
5 Pullovers
5 Prying GSQ
5 Pushup to downdog
Then,
400m Run
3x
8 DFSQ
8/8 pistols
8/8 Single Arm ring rows
Plank 30 sec
3x
8/8 Floor press
8 Ring Flys
8 Ring Pushups
30sec Hollow Hold
Then,
4x
25 Swings
Rest 30 sec between each set
Roll and stretch
5am class will be at SHS track today!
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 Butt to ball squats
45 DU
100m run
Roll and stretch
3 mins box breathing
3x
1/1 Arm bar
5 Pullovers
5 Pushup to downdog
10 GSQ
3x
8/8 Single Leg DL
8/8 Stationary Lunges
8 Pullups
30sec Flutter Kicks
Rest to gray
3x
8/8 Tricep Towers
8 Weighted V- Ups
8/8 Windmills
8 Tuck ups in rings
Rest to gray
Roll and Stretch
3x
30 singles
20 mountain climbers|
10 squats
100m run
For time, 30m cutoff
800m Run
40 Situps
600m Run
30 Swings
400m Run
20 Wall Balls
400m run
30 Swings
600m Run
40 Situps
800m run
1 min per side of each
Couch stretch
Figure 4 stretch on wall
