Workouts
3 mins box breathing
3x
1/1 TGU
5/5 Halos
5 Pushup to downdog
10 GSQ
3x
10 SCDL
10 Chin-ups
10/10 Split Squats
30sec/ 30sec One Arm One Leg Plank
Rest to gray
3x
10 Diamond Pushups
10 Ball Pass V-Ups
10/10 Windmills
30 sec hollow holds
Rest to gray
Roll and Stretch
5 mins of rolling
3x
10 Dead Bug
10/10 Monster Walk
10 Bent Over Rows with Band
30 singles
3x
1 min each/ 20 sec transition
Row
Jump rope
Situps
Ball Slams
Bear Crawl
Uppercut
1 min per side of each
couch stretch on wall
figure 4 stretch on wall
hamstring stretch with bands
3 mins Box Breathing
3x
5 Good Mornings
5 GSQ
5/5 BU Press
3x
20 Suitcase Walking Lunges
10/10 Lateral Step Ups
10/10 Bent Over Reverse Fly
20 Marching hollow
3x
10 Double MP
10 Upright Rows
10 Ring Dips
10 Tricep Towers (5 per side)
4x
20 Swings
30 sec rest
Roll and Stretch
5 mins: Roll lower body
3x
SL March
Lunge + hamstring stretch
Toe grabs (quad stretch)
Knee grabs
100m run
200m run
Rest 1 min
400m run
Rest 2 min
800m run
Rest 3 min
400m run
Rest 2 min
200m run
Then
50 sit-ups
Stretch 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
30 sec hollow holds
Rest to gray
Roll and Stretch
5am class will meet at SHS track! Everyone else will be at the gym as usual.
3x
bear crawl length and back
10 good mornings
20 mountain climbers
30 singles
4x
10 Plank Rolls
20 Swings
30 DU
100m Run
7x
50m sprint/walk back
Durability
roll and stretch
3 mins box breathing
3x
1/1 Arm bar
5 Pullovers
5 Pushup to downdog
10 GSQ
3x
20 SC Walking lunges
10/10 Lateral lunges
10 Reverse flys in rings
20 Marching hollow
Rest to gray
3x
10 HSPU
10/10 Leaning Lateral raise
10 Diamond Pushups
10/10 Russian Twist Throw
Rest to gray
Roll legs and stretch with bands
Thoracic-3
3x
SL March
Inverted Toe Touch
Inchworm + Pushup
Lunge + Twist
100m Run
In 5 mins
400m Run
40 Pushups
In 4 mins
400m Run
30 Squats to Ball
In 3 mins
400m Run
Then,
400m Run for time
Roll and Stretch
3 mins Box Breathing
3x
1/1 TGU
5/5 Halos
5/5 Lunge + Press
3x
10 DFSQ
10/10 Pistols
10/10 One Arm Ring Rows
30 sec/ 30 sec Side Plank
3x
10/10 Floor press
10 Double MP
10 Ring Pushups
10 TTB
Roll pecs and shoulders
Stretch
PVC Mobility:
10 Pass Throughs
5/5 Halos
10 OH Squats
10 Stick DL
3x
30 sec each
Jumprope
Air Squats
Mountain Climbers
80 DU
60 Swings
40 Wall Balls
20 Burpees
40 Wall Balls
60 Swings
80 DU
Then, accumulate 2 mins each:
Plank
Hollow Hold
Roll and stretch
