1.) Balance:
a.) dynamic warm up
b.) squat prep
2.) strength: 3 sets
a.) Front squat x12
b.) Pistol progression x5 each leg
3.) Movement: Complete as many rounds as possible in 16:00
15 med ball or sandbag cleans
12 med ball sit ups
10 Pull ups/jumping pull ups
200m run
1.) Balance:
a.) Tabata jump rope and mountain climbers
b.) Shoulder bands/mobility
2.) Strength: Complete the following for quality of movement. Adjust each set in weight/assistance so that tthe last few reps are difficult to complete.
21-15-9
Seated DB overhead press
Ring/TRX row
Ring/box dip
3.) Movement: Every 5:00 for 15:00 complete the following as fast as possible…
50 double unders or 100 singles
25/20 calorie row
15 Burpees
Just a quick schedule reminder…
*FRIDAY NIGHT YIN YOGA @6:00pm*
**NO SATURDAY CLASS**
1.) Balance: Dynamic warm up
2.) Strength: Warm up and practice clean and jerks
3.) Movement: Complete the following on a running clock
0:00-10:00
15-10-5
Power clean +push jerk
Pull ups/ring rows
100m Sled push between
10:00-20:00
30-20-10
Assault bike calories
floor wipers (R/L is 2 reps)
20:00-30:00
30-20-10
DB lunges
200m run
*SCHEDULE ANNOUNCEMENT*
Friday night Yin Yoga @6:00pm
NO SATURDAY CLASS!! I will be at Benderson Park helping my good friend with the Above The Grain food truck at the Making Strides Against Breast Cancer Walk. For more information or to sign up check out www.makingstrideswalk.org/sarasotamanatee.
1.) Balance: Dynamic warm up
2.) Strength: Workout set up/prep
3.) Movement: 1 minute max reps per station, 1 minute rest between rounds.
a.) Wall balls
b.) Burpees
c.) Alternating DB snatches
d.) Calorie row
e.) Rest
**YOGA FRIDAY!**
Don’t forget Yin yoga is back on the 1st and 3rd Friday’s each month. So grab your mat and favorite beverage and come join us Friday night at 6:00pm for a relaxing deep stretch yoga class.
1.) Balance:
a.) Hamstring and glute mobility
b.) Dynamic warm up stretches
2.) Strength: 3 sets
a.) Sumo deadlift (x10, start your sets when you warm up to a challenging weight)
b.) 1-leg RDL (x10/leg)
c.) Weighted bridges (x20)
3.) Movement: Complete the following for time…
600m run (3 laps), followed by:
4 rounds of
10 Box push offs
10 Plate sit ups
Then
400m run, followed by:
4 rounds of
10 toes to bar or knees to chest
10 Plate sit ups
Then,
200m run
1.) Balance:
a.) T-spine mobility
b.) 3 sets
50 jumps
10 band pull parts each way
5 foam roll ups w/ band
10 kipping swings
2.) Strength: 4 sets
a.) Strict press x3 + Push press x6
b.) Kneeling straight arm pull down x10
3.) Movement: As many rounds as possible in 18:00
200m row
30 Air squats
20 Push ups
10 Pull ups or ring rows
25 Double unders
Today’s workout format is a little different than usual. I’ll give you the exercises and YOU decide the order and amount you want to do.
Complete the following laundry list of work. You may do it in any order, in any rep scheme, however you want as long as all reps of all exercises are completed. The combinations are endless, so get creative!!
a.) 30 Power cleans(dumbbells or barbell at 50% bodyweight)
b.) 30 Pull ups or ring rows
c.) 600m run (3 laps)
d.) 30 walking lunges each leg OR 30 front rack lunges TOTAL
e.) 30 Shoulder to overhead
f.) 300m sled push with 50% body weight (end of building and back 3 times)
g.) 30 floor wipers
Examples for partitioning:
a.) 3 rounds
10 power cleans
10 pullups
1 lap
10 lunges
10 Shoulder to overhead
100m sled push
10 floor wipers
b.) 600m run
5 rounds of:
6 power cleans
6 Shoulder to overhead
6 Lunges
6 Pull ups
6 floor wipers
THEN, 3 sled pushes
c.)
200m run
3 sets of
10 power cleans
10 shoulder to overhead
then,
200m run
3 sets of
10 pull ups
1 sled push
then,
200m run
3 sets of
10 lunges
10 floor wipers
1.) Balance:
a. Dynamic warm up
b. Squat prep and mobility
2.) Strength: 4 sets
Front squat x3 + Back squat x6
3.) Movement: Complete for time
30-20-10
Wall balls
DB snatches (total)
Burpees
1.) Balance:
a. Hamstring and glute mobility
b. Dynamic warm up
2.) Strength: 3 sets
a. RDL (x15)
b. SB HS curl (x15)
c. 1-leg hip bridge on bench (x10/leg)
3.) Movement: 4 rounds
10 Box step overs
15 Mountain climbers/leg
20 Wtd. sit ups
200m run
1 minute rest
1.)Balance:
a.) Dynamic stretches
b.) Rowing technique and double under practice
2.) Strength:
Every minute on the minute for 12 minutes perform…
Minute 1: Ring dips (x8-10)
Minute 2: Wall walk (x2)
Minute 3: Strict TTB/KTC (x5-10)
3.) Movement: Complete the following for time…
1500m/1000m row
100 double unders
then,
10 rounds of:
5 Pull ups
10 Push ups
15 Air squats