Workouts
3x
1/1 Arm Bar
10 Pullovers
10 GSQ
3x
12 GSQ to Ball
24 Suitcase Walking Lunges (12/12)
12/12 One Arm Ring Rows
30 sec/ 30 sec Side Plank
3x
12/12 Floor press
12 Ring Flys
12 Spiderman Pushups
12 TTB
Roll pecs and shoulders
Stretch
PVC Mobility
3x
30 sec each
Jumprope
Air Squats
Mountain Climbers
80 DU
60 Swings
800m Run
20 Burpees
800m Run
60 Swings
80 DU
Then, accumulate 2 mins each:
Plank
Hollow Hold
Roll and stretch
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
25 Swings
30 sec rest
Roll and Stretch
5am will be at the track, unless it’s raining!
3x
10 Walking lunges
20 mountain climbers
30 jumping jacks
100m run
50 DU
20 Plank Rolls
5x 50m sprint/ walk back
40 DU
15 Plank Rolls
4x 50m sprint/ walk back
30 DU
10 Plank Rolls
3x 50m sprint/ walk back
*in case of rain, replace each sprint with 30 sec swings/ 30 sec rest
Roll calves/ stretch
3x
1/1 Arm Bar
5/5 Windmills
10 GSQ
3x
10 DFSQ
10/10 Pistols
10/10 Bent Over Rows
30 sec/ 30 sec Side Plank
3x
10/10 Floor press
10 Kettlebell Flys
10 Ring Pushups
10 TTB
Roll pecs and shoulders
Stretch
PVC mobility
3x
10 ball thrusters
10 frog thrusters
10 matching hollow hold
100m run
5x
2 wall walks
5 broad jumps
15 wall balls
400m run
Stretch with bands
3 mins box breathing
3x
10 Pullovers
10 Good Mornings
5/5 Lunge + Press
3x
10/10 Single Leg DL
10 Pull-ups
10/10 Step Ups
10/10 Diagonal V-Ups
Rest to gray
3x
10 Shoulder Tap Pushups
10 Tuck Ups in Rings
10/10 Russian Twist Throws
10 Wall Ball Situps
Rest to gray
Roll and Stretch
3x
20 Shoulder Taps
10 Frog Thrusters
10 Squats
100m Run
3x
800m Run
30 Situps
10 Burpees
roll and stretch
3x
1/1 Arm Bar
10 Pullovers
10 GSQ
3x
10 DFSQ
10/10 Pistols
10/10 One Arm Ring Rows
30 sec/ 30 sec Side Plank
3x
10/10 Floor press
10 Ring Flys
10 Ring Pushups
10 TTB
Roll pecs and shoulders
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
15 squats
20 mountain climbers
4x
10 Plank Rolls
20 Swings
30 DU
100m Run
7x
50m sprint/walk back
roll and stretch
