A. Warmup:
2:00 Couch Stretch, ea.
100 Banded Pull Aparts
DROM
Movement prep:
3 rounds of:
5 burpees
5 DB Thrusters
B. 4 rounds of:
1:00 Ski Erg Cals
1:00 Rest
1:00 Dumbbell Thrusters
1:00 Rest
C. Cooldown:
Foam Roll for remainder of class time
CORE HOMEWORK:
3 x max effort:
extended arm KB hold (1KB)
-rest as needed between efforts
A. Warmup:
DROM
Oly Practice:
Sotts Press: 5-5-5-5-5
Hang Power Snatch: 4-4-4-4-4
Overhead Squat: 3-3-3-3-3
*start with a PVC and work up to a moderate weight on OHS
B. Snatch Grip Behind the neck Push Press 3-3-3-2-2-2
*work up to a heavy set in 10:00
C. 500m Row T.T.
*all out effort
D. Cooldown:
2:00 Couch Stretch, ea.
CORE HOMEWORK:
3 rounds of:
:40 Plank Hold
:20 rest
:40 Side plank hold (R)
:20 Rest
:40 Side Plank Hold (L)
:20 Rest
:40 Reverse Plank Hold
1:20 Rest
A. Warmup:
DROM
Hang Clean Warmup
B. Hang Clean, heavy 3 rep
-Find in 12:00
C. For time:
30-20-10 Assault Bike Cals
100-75-50 Double unders
*21-14-7 cals for women / sub lateral hops or med ball hops for DU’s
D. Cooldown:
1:00 Calf Stretch, ea x 2
Roll out the bottoms of your feet and/or hips w/ lacrosse ball
CORE HOMEWORK:
4 rounds of:
15 Double KB DL, heavy
:30 Double KB Overhead Hold
rest 1:00
FACEBOOK LIVE @ 9:30AM – Putting in the work & weight fluctuations
*Video will be posted to YouTube after if you don’t have Facebook.
A. Warmup:
1:00 Banded Shoulder Distraction, ea.
100 Banded Pull Aparts
DROM
B. For total reps
:20 on / :10 off x 8 each
Pushups
-Rest 1:00
Straight Leg Situps
-Rest 1:00
Ring Rows
-Rest 1:00
Back extensions
*Complete all of one movement, rest 1:00, then move to the next movement
C. Cooldown/Accessory:
3 x 10 ea,
Front raise, Lateral Raise, Reverse Fly
2:00 Lizard Stretch, ea.
CORE HOMEWORK:
3 rounds of:
20 Row Cals, AFAP
1:00 Plank Hold
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A. Warmup:
400m Run
DROM
Hang Power Clean warmup
B. 5 rounds of:
500m Row
10 Hang Power Cleans
20 Wall Balls
-Rest 2:00
*This is a Fittest Experience Qualifier workout. If you’re submitting scores feel free to use your own rower and complete the workout as listed in the qualifier standards.
C. Cooldown:
2:00 Couch Strech, ea x 2
CORE HOMEWORK:
5 rounds of:
:20 static ring hold
:20 Rest
:20 L-Sit Leg Lifts on rings
1:00 Rest
*scale movements as necessary
Teams of 2:
6 Rounds for time of:
400m run
15 Overhead Squats, 95/65
*Alternate rounds
Rest 5:00
10 Rounds for time of:
10 Burpees
10 Pullups
*alternate rounds
For time:
60 Clean & Jerks
*alternate reps however
Goal Setting, Step 3: creating a blueprint & developing a plan of action
A. Warmup:
400m Run
DROM
8:00 Handstand practice
B. OTM For 12:00
2 Power Snatch
*Work up to a heavy 2
C. CORE HOMEWORK:
3 sets of:
10 KB Windmills, ea.
10 Lateral Lunges, ea> (weight if possible)
10 One Legged RDL, ea.
D. Cooldown:
Foam Roll for remainder of class time
A. Warmup:
400m Run
DROM
3 sets of:
10 Barbell good mornings
10 Barbell front rack step ups (5 ea.)
5 Burpees
B. 4 Rounds of:
1:00 Ski Erg Calories
1:00 Rest
1:00 DB Front Squats
1:00 Rest
C. Cooldown:
2 x 1:30 high hip stretch
1:00 Banded Shoulder dist., ea.
CORE HOMEWORK:
4:00 Plank Hold
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*If you didn’t know, we have a Gym Blog where we share all the info that you may not have seen from Social Media. Check it out HERE.
A. Warmup:
3:00 Passive Hang
DROM
3 sets of:
5 Hang Power Cleans
5 Box jumps w/ step down
5 strict pullups
B. For time:
50/35 Calorie Row
40 Hang Power Cleans, 115/80
30 Box Jump Overs, 24/20
20 C2B Pullups -or- Pullups
C. Cooldown:
100 Banded Pull Aparts
CORE HOMEWORK:
4:00 Double KB Overhead Hold
Facebook Live Talk @ 9:30 AM : All Diets Work…Here’s what you’re missing.
A. Warmup:
2 x 1:00 Back Pack Stretch
1:00 Banded Shoulder Distraction, ea.
DROM
then,
3 sets of:
5 Push Jerk
6 GHD Situps -or- SLSU
7 Back Extensions
then, take a few minutes to warm up to S2OH
B. AMRAP in 13:00
0:00 – 5:00
Find a 3 RM Shoulder to overhead
-Rest 1:00
6:00 – 13:00
10 Toes 2 Bar
30 Double Unders
15 Toes 2 Bar
60 Double Unders
20 Toes 2 Bar
90 Double Unders
25 Toes 2 Bar
120 Double Unders
30 Toes 2 Bar
150 Double Unders
*Climb as high as possible in the required time. Sub SLSU for T2B and Lateral Hops for DU’s
C. Cooldown:
Trap/Lat/Shoulder smash, ea.
2:00 Dragon, ea.
CORE HOMEWORK:
4:00 Heavy Atlas -or- Sandbag Bear Hug Hold
Please activate some Widgets.