Today’s workout is about endurance, it’s about continuing to move and pacing yourself to finish the race and not sprint too hard out of the gate!
1.) Balance:
a. Ladder drills
b.Dynamic stretches
2.) Strength and Movement: Complete the following for time…
3 rounds (Extra credit=4 rounds)
30 KB swings (Extra credit=1-arm swings)
15 Box jumps or step ups
800m run or 30/25 calorie bike
15 Toes to bar/ Knees to chest/ V-ups
30 Wall balls
Happy Monday everyone!
1.) Balance:
a. shoulder bands
b. Core challenge tabatas
(Jelly bellys, superman BTN press, grasshoppers, wind mill plank)
2.) Strength:
21-15-9
Ring dips
Pull ups
Seated DB press
Bent over DB row
3.) Movement:
AMRAP 7:00
Target burpees
**YIN YOGA TONIGHT @6:00pm**
1.) Balance:
a. Dynamic warm up
b. Front rack and overhead mobility
2.) Strength: Power clean and jerk practice
3.) Movement: Complete the following for time…
10-9-8-7…1 Power cleans (Extra credit= squat cleans)
1-2-3-4…10. Shoulder to over head any way
*Every 4:00 run 1 lap*
1.) Balance:
a.) dynamic stretches
b. Ladder drills
2.) Strength and movement:
On a running clock complete each of the following. The quicker you finish, the more time you have to rest until the next one…
a.) 0:00-15:00
3 rounds of
20/15 calorie bike
20 plate sit ups
10 pull ups
b.) 15:00-30:00
3 rounds of
400m run
20 db snatches (total, 10 each arm)
10 Box jumps
**YIN YOGA THIS FRIDAY @6:00pm!! DONT MISS IT!!**
1.) Balance:
a. hip mobility
b. squat prep
2.) Strength:
Back squat (6 x 3)
*Work up to a challenging 3-rep weight, then start your working sets. It might take 3-4 warm up sets to get there
Accessories: 3 sets
a. Pistol progressions (X8/leg)
b. Sandbag bridges (x12)
c. Wtd. lateral lunge(x8/leg)
3.) Movement: Complete as many rounds/reps as possible in 10 minutes (AMRAP 10) of the following…
4 burpees
6 Goblet squats
8 KB Swings
1.) Balance: Dynamic warm up and shoulder bands
2.) Movement: Complete the following for time with a partner
Row 6,000m, partners switch every 300m
*You will have different tasks to do while your partner is rowing and you are waiting for your next turn 🙂
a.) Ring dips
b.) Wall walks or handstand hold practice
c.) Barbell rollout
d.) Waiters carry
e.) L-sit
1.) Balance: Dynamic warm up
2.) Strength: Pull up practice and workout prep
3.) Movement: Complete as many rounds as possible in 20 minutes of the following…
12 overhead walking lunges (w/ bar or plate)
8 Burpees over bar/plate
12 overhead walking lunges
8 Chest to bar pull ups/pull ups/ring rows
1.) Balance:
a. Quad and shoulder recovery
b. Deadlift prep and I-T-Ys
2.) Strength:
a.) Deadlift 5 x 5 (work to a challenging weight then do your 5 sets)
b.) DB bench or floor press 4 x 12
*alternate between a. and b. until your sets are done. Then complete your accessories
accessories: 3 sets
1-leg RDL x 10/leg
TRX push up or fly x20
Hamstring curl x10
TRX tricep extension x10
3.) Movement: 21-15-9
Deadlifts
Toes to bar
1.) Balance:
a.) Tabatas (jumping jacks, frog hops, extensions)
b.) Dynamic stretches/mobility
2.) Strength: Workout prep
3.) Movement:
100-80-60-40-20
Double unders or single unders
50-40-30-20-10
Sit ups
25-20-15-10-5
KB swings
10-8-6-4-2
Manmakers
1.) Balance:
a. RC 4-way
b. Squat prep
2.) Strength: Every minute on the minute (EMOM) for 16 minutes perform the following
Even minutes: 5 front squats
Odd minute: 3-5 chin ups
3.) Movement: 4 rounds for time (20:00 cap)
400m run
500m row