Workouts
3x30sec each
wall sit
mountain climbers
ball thrusters
flutter kicks
Tabata (8x 20:10 of each, 400m run between exercises)
ball slams
split squats (alternating sides each round)
pushups
swings
situps
roll and stretch, focus on calves and hamstrings
3x
Bear crawl
5/5 Bent over rows
5/5 step ups
20 jumping jacks
30 singles
100m run
3x
3-5 Pullups
90 sec rest
3x
400m run
30 sit-ups
Do each set as fast as possible and rest 2 min between each one.
Then,
100 DU for time
Roll calves/ stretch
3x
5 KB pullovers
5 good morning stretch
5/5 bottoms up press
20 sec plank
EMOM x 10 min
5/5 one arm KBs (heavy)
4x
1/1 TGU
5/5 Bent over rows
5 Ring Dips
10/10 Rack Lunges
Rest to blue between sets.
1x
100m Farmer carry
Stretching and alligator breathing.
PVC shoulder mobility
3x
10 ball slams
10 air squats
20 jumping jacks
20 sec hollow hold
3x
20 wall balls
10 burpees over ball
Rest 1 min between sets
3x
20 KB Swings
20 squat jumps
Rest 1 min between sets
3x
Bear crawl length of gym and back
10 v-ups
Rest 30 sec between sets
Stretch on wall (pecs, couch stretch, figure 4 stretch)
There will not be an 8:30am class today, folks. Sorry I have to cancel… mom duty calls, but we’ll be back on track on Wednesday!
2x
1/1 Arm bar
5/5 Halos
5 Prying GSQ
3x
2/2 TGU
You go, I go
Moving target complex (Double KB)
*Choose a pair of kettlebells you can strictly press 6-8 times.
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
Rest 10 mins, then repeat
During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc. But you must keep your HR in the blue zone or below- trying to earn points during the rest isn’t allowed!
Then,
30-20-30-20 KB Swings
Rolling and alligator breathing
Amie Akers still leads the holiday challenge! Catching her this week wasn’t going to happen… she had a marathon to run on Saturday 😳. Maybe that means she’ll be recovering this week, and now’s your chance to catch her! 🤷🏼♀️
30 sec each x 3 (clock doesn’t stop)
wall sit
shoulder taps
air squats
jump rope
Then, 400m run
For Time
30 Squat Jumps
30 Jumping Pull-Ups
30 Kettlebell Swings
30 Walking Lunges
30 TTB
30 Push-ups
30 Good Mornings
30 Wall Balls
30 Burpees
30 Double-Unders
Roll, stretch, and box breathing
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 pushups
10 frog thrusters
10 prisoner squats
10 good mornings
20 jumping jacks
1 min each x 4 rounds
Rower
DU
Air Squats
Pushups
Sit-ups
KB swings
Rest 1 min between each round
roll and stretch
3x
5 pullovers
1/1 Arm bar
5 GSQ
3/3 BU press
5x
5 ring dips
5/5 step ups
10 plank rolls
Rest to blue
10 min
3 double clean + seesaw press
3 DFSQ
3/3 Bent over rows
Rest as necessary between rounds, but do as many as you can with pretty form!
3x
15 swings
10 heavier swings
5 heaviest swings
Roll, stretch and breathe!
3x
10 OH (with PVC) wall facing squats
10 knee to elbow planks
10 shoulder taps
20 jumping jacks
5x
1-2-3-2-1 Wall walk
5-10-15-10-5 broad jumps
5-10-15-10-5 TTB
100m run between each set
*Set 1: 1 wall walk, 5 broad jumps, 5 TTB, 100m run/ Set 2: 2 wall walks, 10 broad jumps, 10 TTB, 100m run/ Etc
Accumulate 2 mins wall sit and 2 mins plank in as few rounds as possible.
Then,
5x
50m sprint/ walk back
Roll and stretch
