SD Workouts 122925
Holiday Schedule: Noon & 2pm Monday and Tuesday
Monday
Classes meet at Noon & 2pm w/ Chris
Strength: 4x5 Strict Press
The Fun: 16:00 AMRAP
10 Incline DB Bench Press
+ Remainder as Plyo Push Ups
16 Rotational Slam Balls
3rd Floor Stairs
Walk Back Down & In
Tuesday
Classes meet at Noon & 2pm w/ Chris
The Fun: E10:00 x3
Each Round For Time
30/20 Cal Ski
20 DB Step Overs (20”)
10 OH Sit Ups (45#/25#)
20 Russian Twists
30/20 Cal Row
Rest Remainder of 10:00 Window
Each round for time
SD Workouts 122225
Holiday Schedule: Noon & 2pm Monday and Tuesday
Monday w/ Chris
Classes meet at Noon and 2pm
WU:
Bush Run
5 - 10 - 15
Air Squats
Lemon Squeezers
15/10 Push Ups
Strength: E3M x5
2 Pause Back Squats
+ 3 Back Squats
The Fun: 12:00 AMRAP
Bush Run
8/10 OH Plate Sit Ups (25#)
16 Russian Twists
12/10 Alt Plate Push Ups
Tuesday w/ Chris
Classes meet at Noon and 2pm
WU: 2x
Bush Run
5 Kb Deadlifts
10 Eye Lvl Swings
And then,
5-3-1 Step Back Lunges
And then,
5/4 Chin Ups
The Fun: 5 Rounds (20:00 to Complete)
15 Russian Kb Swings
10 Pull Ups
3rd Floor Stairs
Walk to end of Sidewalk and Back
Booty Pop Body Shop
3 Working Sets x E4M (12:00)
7 Single Leg Glute Him Bridges on Bench per Leg
5-3-1 Tall Step Ups p/ Leg (Use hands on rig to avoid using back foot)
And then, w/ Time Remaining
3 Working Sets of: (10:00)
10 DB Curl & Press
10 Kb SDHP (53#/35#)
Rest 1:30 to 2:00
SD Workouts 121525
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Class meets at 11am, Noon, and 2pm w/ Chris
WU:
2x
Bush Run
7 Hang DB Snatch
+ 7 SA DB Push Press
7/5 Strict Pull Ups
And then, After 2 Rounds
7 Burpees
14 Alternating DB Snatch
Daily Midline: 3x E2M
:10 Elbow Plank
:10 Push Ups Plank
:10 Elbow Plank
:10 Push Up Plank
Rest 1:20
Strength: E3M (15:00)
5x 3-Pt Planks
+ 7 - 7 - 5 - 5 Strict Press
And then, after the 5th set
1x Max Push Press at first set Weight (< 15 Reps )
The Fun: For Time
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Bush Run
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Time Permitting Finisher: Partner Work*
12-10-8-10-12
Upright Rows
6 Front Raises
*Alternate every movement
Tuesday
Class meets at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x4
10 Bent Over Row
+ 15 UB Push Ups
The Fun: 15:00 AMRAP
5 Deadlift or 10 KB Sumo Deadlift High Pull
10 Pull Ups or Ring Rows
2nd Floor Stairs
1:00 Rest
Time Permitting Finisher: Not For Time*
Collect 50 Single Leg DB (Staggered Stance) Deadlifts p Leg (DB Pair ~35/25)
* Every Break, 20 Alternating DB Hammer Curls (20/10)
Wednesday Yoga with Emily
Yoga meets with Emily at 1:30pm in the Seadrill gym. This is for all experience levels. No mat required. We’ve got you!
Thursday
Class meets at 11am, Noon, and 2pm w/ Chris
WU: 2x
50 Plate Hops
3 Inch Worms
7-5-3 Stepback Lunges p Leg
Bush Run
The Fun: 25:00 Burn
10/7 Cal Ski
20 Jumping Lunges
10 OH Sit Ups (25#/15#)
40 OH Flutter Kicks
Run*
*1st Speed Bump Run 2nd Bush Run 3rd Redline Run 4trh Garage Run, Back to Speed Bump
Friday w/ Ricardo
Class meets at 11:30am with Ricardo. If you need to come down a bit late please feel free! Work is busy. We are happy to have you jump in for whatever amount of time your schedule allows!
The Fun: 4 Rounds Each For Time
15/10 Cal Row
12 Thrusters
9 Toes to Bar or Leg Raises
3rd Floor Stairs (SUB 2nd Floor)
— 2:00 Rest —
- Note the time for each individual round
SD Workouts 120825
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
2x
10 Air Squats
10 Ring Rows
20 Shoulder Taps
30 Hollow Flutters
And then,
2x
6 Tempo Ring Rows (Fast Up/2 Count Squeeze/3 Count Lower)
12 Goblet Stepback Lunges (35#/26#)
4 Burpees
12 Oh Kb Swings
Strength: Back Squats
E3M x5
3x3 Pause Squats
And then,
2x7 Back Squats
The Fun: 15:00 AMRAP
10 “UB” Chin Ups (Strict —> Jumping w/ Resist)
10 DB Push Press (Up to You)
And then,
3-2-1
DB Stepback Lunge p Leg
And then,
3rd Floor Stairs
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
16 - 12 - 8
Plank Jacks
24 Flutter Kicks
And then, 3x
3x Each Arm Alternating Each Complex
1 Hang Db Snatch
+ 1 Db Snatch (Floor)
10 Push Ups
10 Alt Single Leg Toe Touch
Strength: 3x
10/7 Cal Ski
Max Strict Push Ups (>20)*
* Go to Knees if unable to get to 20 in 1 set)
The Fun: 20:00 AMRAP
18 Alt Db Snatch (35#/25#)
9 Toes to Bar
3rd Floor Stairs
Rest 2:00
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm in the Seadrill Gym. This is for all abilities and mats are already down there waiting for you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
2x5 Single Leg Step Ups p Leg (Working Leg Stays on Top)
And then, 2x
Cardio (6/4 Cal Row OR 6/4 Cal Bike)
2x3 Lateral Step Ups p Leg Focusing on Negative (how far down can you lower be for you
disconnect. Low boxes are ideal)
12 DB Bench Press (25/20)
Cardio (Opposite to what you did to start the round)
12 Lemon Squeezers
4 Burpees
Bush Run if it’s not raining (if not, just wait for your first cardio station
The Fun:
Station #1: 6:00 AMRAP
12/8 Cal Row
12 Box Jumps
— 3:00 Transition —
Station #2: 6:00 AMRAP
12/8 Cal Bike
12 DB Bench
— 3:00 Transition —
Station #3: 6:00
12/8 Cal Ski
12 OH Sit Ups (25#/15#)
*Up to 4 person groups per Station. Player 2 goes when player 1 finishes movement 1. Player 1 starts their second round when Player 2 finishes their second round. This should creates (short) rest breaks between each full round.
** The Cal Bike is not long enough to need the perfect seat height. Athletes should probably be paired by intensity but hip height also cannot be opposite. Athletes must
Extra Work: 3 Sets
Max DB Strict Press (Weighted to Achieve 10-15 Reps)
Match Reps with Supinated DB Curl
Rest :90 or Time it Takes Partner to Complete
Friday w/ Ricardo
WU: 3x
Gate Run
18/12 Strict Push Ups (Break them Up if Needed)
12 DB Thrusters
12 V-Ups
3 Inch Worms (Slow Down)
The Fun: 5 RFT
6 Power Clean (95#/65#)*
12 Thrusters
24 Russian Twists (45#/25#)
400m Run
*Lighter Does not Mean Hastier
SD Workouts 120125
Yoga on Wednesdays at 1:30pm w/ Emily!
Monday
Classes meet at 11am, Noon w/ Chris
WU:
2x
10/6 Cal Bike
10 Kb Deadlifts
And then,
5 - 3 - 1
Stepback Lunges p Leg
And then,
10/6 Cal Bike
And then, 2x
15 Russian Kb Swings (35#/26#)
10 Jumping Lunges or Alt Stepback
3 Inch Worms
Stamina: For Time
30 Sit Ups
15 Cal Bike
— Rest 2:00*—
20 Sit Ups
15 Cal Ski
— Rest 2:00 —
10 Sit Ups
15 Cal Row
— Rest 2:00 —
20 Sit Ups
15 Cal Ski
— 2:00 Rest —
30 Sit Ups
15 Cal Bike
The Fun: 10:00 AMRAP
20 Russian Kb Swings (53#/35#)
5x 3 Point Planks *
*Plank Hold w/ taps at both shoulders, both knees (bring them forward without lifting your butt), and both feet (bring them up) equaling 1 rep.
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
WU:
Bush Run or 12/9 Cal Row
And then, 3x
12 Air Squats
16/12 Strict Push Ups
4/3 Chin Ups
The Fun: 15:00 AMRAP
6 Bent Over Barbell Rows
9 HSPU or Coaches Choice
12 Air Squats
Bush Run or SUB
The Strength: 4x
3 Chin Up or Ring Row 3-5 Count Negatives
Max Effort DB Bench Press (>10 < 20 Reps)
You Go I Go or Waterfall
Wednesday Yoga
Yoga meets at 1:30pm!
This is for all experience levels and we have plenty of mats available. Just bring yourself down!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
Bush Run
12 Plate Ground to Overhead
36 OH Plate Flutter Kicks
18 Russian Twists
6/4 Strict Pull Ups
The Fun: For Time
21-15-9
Deadlift or Kb SDHP
24 Russian Twists (45#/25#)
3rd Floor Stairs
Friday
Class meets at 11:30am Only w/ Ricardo
WU:
Bush Run
And then, 3x
10 Goblet Squats
And then,
3 - 2 - 1
Crossbody Toe Touch
And then,
5/3 Chin Ups
The Strength: E3M
10 - 8 - 6
Zombie Squats
And then,
10 - 8 - 6
Back Squats
The Fun: 11:00 AMRAP
11/6 Cal Ski
9 C2B Pull Ups or Jumping Chest to Bar Pull Ups
7 DB Front Rack Stepback Lunges in a row p Leg*
*Could be plate deficit if interested
SD Workouts 112425
Your workouts for the week of Thanksgiving 2025
Monday
Classes meet w/ Chris at Noon and 2pm Only!
The Fun: A Fun Amount of Time
20 Rotational Slam Balls
12 Kb Sumo Deadlift High Pull
18 Jumping Lunges
OR 6 Stepback Lunges in a Row per Leg
Redline Run
Tuesday
Classes meet w/ Ricardo at Noon and 2pm Only!
Strength & Conditioning: E3M
DB Flat Bench
10-7-7-5
+ 10/7 Cal Ski
The Fun: Collect 3-5 Rounds
3rd Floor Stairs
9 Toes to Bar
12 Alt Db Hang Squat Clean & Press
6 Burpees
Rest 2:00 or Your Partner Goes
Wednesday - Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily
SD Workouts 111725
Your workouts for the week of October 6th
Monday: Disco Pump
Classes meet at 11am, Noon, and 2pm w/ Chris
The Conditioning: 4 RFT
10/6 Cal Ski
10 Russian Kb Swings (70#/53#)
3rd Floor Stairs - Do not have to run back in the door so we can be safe with the turn
Rest 1:00
Lower Pump: 1 Set Every 2:00
9 - 7 - 5 - 3
Suitcase Lunges p Leg (1 Leg p Round)
9 Elevated Heel Goblet Squats
*Work up in Suitcase hold weight as the reps come down
**Extra points if standing on a 35#
Tuesday: CrossFit
Classes meet at 11am, Noon, and 2pm w/ Ricardo
For Time
3x5 - 2x5 - 1x5 - 2x5 - 3x5
DB Push Press
15 - 10 - 5 - 10 - 15
Pull Ups
Bush Run
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm down in the gym. Mats are available for free so just bring yourself down for the perfect break in your work day!
Thursday: Cardio Party
Classes meet at 11am, Noon, and 2pm w/ Chris
For Time
3 Rounds
15/10 Cal Row
15 Sit Ups
— Rest 3:00 —
3 Rounds
10/7 Cal Bike
10 Kb Sumo Deadlift High Pull
— Rest 3:00 —
3 Rounds
10/7 Cal Ski
3/2 Plyo Push Ups
+ 7/5 Push Ups
Friday: Weightlifting 101
Class meets w/ Ricardo at 11:30am
The Push Jerk: E2M-3M (Coaches Choice)
5 Perfect Sets of 2 Push Jerk
The Conditioning:
Ring Dips 7/4 5/3 3/2
Hang Power Clean 3 7 5
Deadlifts 5 3 7
Rest 1:00 1:00 1:00
**Could be a You Go I Go Round for Round instead of having the 1:00 Rest. Also could be a Every 1:30 if being done solo
**Everytime they complete the third column, they could add a bit of weight if they were able to do it unbroken. Start at 75# or 95# type stuff and work up
SD Workouts 111025
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and at 2pm w/ Lake
WU: 4x Alternating Starting Cardio
10 Cal Bike or 100m Ski
10 Scorpion Tails*
10/7 Push Ups
5/3 Chin Ups OR 10 Ring Rows
*Twisted Cross Side to Side w/ a 2-3 count each stretch
Stretch: 1:15 p Side
Pigeon Stretch
Strength: E3M
:30 Push Up Plank Hold
7 - 5 - 5 - 3
Barbell or Dumbbell Push Press
Complete the :30 plank hold and then execute the a single set of push press. Rest the remainder of the 3:00. Add weight when possible.
Stamina: Ski, Bike Intervals
8x E2M Alternating Stations
1) 250m/150m Ski
2) 15/10 - 12/8 - 9/6 - 6/4 Cal Bike Sprint
Goal is to be done in under 1:00 and then to rest 1:00+ before attacking the next station
If more than 4 people are present, change to a you go, I go for 4 rounds in a row at one station and then 4 rounds in a row on the other. This accommodates up to 8 people.
Tuesday - Veterans Day
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Today we honor all of those who have chosen to serve this great country. And we are taking on the CrossFit Hero Workout, “The Chief” which honors the men and women who make the rank of Chief Petty Officer in the United States Navy!
“DB Chief”
3 DB Hang Power Clean*
6 Push Ups
9 Air Squats
*If single DB, 3 Hang Power Cleans in a row per arm
Round = 18 Reps
Score written down during 1:00 rest and reps totaled at the end.
Strength: E3M (or rest as needed)
5 - 3 - 1 Bodyweight Step Back Lunges p Leg
And then,
10 - 7 - 5 - 5 - 3
Deadlifts Starting at 135#/85#
Complete the 9 lunges per leg and then complete one set of deadlifts. Rest the remainder of the 3:00. Add weight if possible without compromising posture or position.
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU:
M: 5 - 10 - 15
F: 4 - 8 - 12
Cal Row
12 Strict DB Curl & Press
36 Hollow Flutter Kicks
3rd Floor Stairs
The Fun: For Time
50/40 - 40/32 - 30/24 - 20/16 - 10/8
Cal Row
Push Up Plank Shoulder Taps
Russian Twists (35#/25#)
Alternating Kb Gorilla Rows (35#/26#)
Bush MB Run (14#/10#)
Sub Sumo Deadlift High Pulls if someone wants to pass while the rowers are taken. 1 high pull = 1 calories.
Friday
11:30am only, with Ricardo!
Strength: E3M x3
10 Bench Press
The Fun: For Time
21 - 15 - 9
Toes to Bar or Hanging Leg Raises
Front Squats (95#/65#)
7 - 5 - 3
Lateral Bar Burpees
SD Workouts 110325
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and at 2pm w/ Lake
WU:
Bush Run
9 Kb Deadlifts
12 Air Squats
24 Hollow Flutters
Bush Run
2x
9 Eye Lvl Kb Swings
12 Air Squats
24 Hollow Flutters
Stretch: 1:15 p Side
Pigeon Stretch
Midline:
:30 - :45 - :30 - :45
Elbow Planks
+ 7 Goblet Squats w/ Warm Up Kb
The Strength: Back Squat
Every 3:00
5-5-5 (At or above 75%)
-Increase if/when possible
The Fun: For Time (12:00 co)
25-20-15-10-5
Russian Kb Swings (53#/35#)
Sit Ups
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
The Fun: 2 RFT
Redline Run
And Then,
10-8-6
Deadlifts (DB or BB)
Clapping Push Ups or Push Ups w/ 1 Tap
Box Jumps (Low is better than not jumping)*
*Must be able to land the box jump with hip crease above the knee crease or the box is too high
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
Prep Pump: 3x You Go I Go
15 Band Pull Aparts
20 Alt Gorilla Rows (w/ Lat Engagement Twist)
The Fun: For Time
21/15 Cal Row
42 - 30 - 18
Russian Twists (45#/25#)
Curb Walk*
*Walk down the sidewalk to the curb that starts the crosswalk, then back inside straight onto the rower for the next round.
The Strength: E3M
12 - 9 - 6 - 6
DB Bench Press
Cal Ski
Friday
Class meets at 11:30am w/ Ricardo
Prep Pump: 3x
12 Light DB Lateral Raises (Above parallel w/ 3 Count Lower)
+ 12 DB Z-Press
The Fun: 24:00 AMRAP
9 Pull Ups
6 Bodyweight Deficit Lunges in a Row p Leg
9 Hang Squat Cleans (135#/85#)
Bush Run
Rest 2:00
SD Workouts 102725
Your workouts for the week of October 6th
Monday
Classes meet at 11am & Noon w/ Chris and at 2pm w/ Hailey
Warm Up:
Bush Run
10 Kb Deadlifts
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups or 10 Ring Rows
Bush Run
10 Eye Lvl Swings
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups
To Save Space, Could Be Written As:
2x
Bush Run
10 Kb Deadlifts (Rd1)- 10 Russian Kb Swings (Rd 2)
10 Air Squats
20 Hollow Flutter Kicks
7 Strict Pull Ups or 10 Ring Rows
Mobility: Coaches Choice for Low Back/Hamstrings
Midline: Coaches Choice for Glutes or Midline
The Fun: 20:00 AMRAP
Redline Run
15 Eye Lvl Kb Swings
20 Russian Twists
10 V-Ups or Lemon Squeezers
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Strength: E2:30
7 - 5 - 5 - 3
Push Press (BB or DB)
The Fun: 8:00 AMRAP
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Goblet Squats
SDHP
Hanging Leg Raises or Toes to Bar or Sit Ups
Wednesday Yoga w/ Emily
Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
The Fun: For Time in Teams of 2 or Solo w/ 1 Minute Rest Every 2 Movements
12 - 9 - 6
Bent Over Row
12/8 Cal Bike
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
12 - 9 - 6
“UB” Strict Pull Ups
18 Sit Ups
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
9 - 6 - 3
Bent Over Row
9/5 Cal Bike
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
9 - 6 - 3
“UB” Strict Pull Ups
12 Sit Ups
*You Go I Go or Rest 1:00
— 2nd Floor Landing Walk Together —
Friday
Class meets at 11:30am w/ Ricardo
Weightlifting Skill: Coaches Choice
The Fun: Coaches Choice
SD Workouts 102025
Your workouts for the week of October 6th
Monday
Classes meet at 11am, Noon w/ Chris and 2pm w/ Lake
The Fun:
7 Back Squats*
And then,
7 DB Curl & Press
OH Carry Down (Length of gym towards the main door)
5 DB Curl & Press
OH Carry Back
3 DB Curl & Press
14 Jumping Squats
And then,
Bush Run or 250/150m Row
*7 Perfect Squats. No bounce. Closer to Tempo than not. Change weight as necessary but do not start super light and make big jumps. Start at a weight that would leave 2-3 reps in the bag.
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
Every 2:00 someone is diagnosed with breast cancer here in the United States. And 1 in every 8 women will develop breast cancer at some point in their lives.
Early detection saves lives! Please stop putting off that next exam. It’s not worth it. The false comfort of procrastination will seem like nothing if they catch something later after it has had year to grow. Please schedule your exam today.
Every 2:00 (x10)
1 Power Clean Starting at Light Weight & Building Each Round
8 Toes to Bar
Wednesday Yoga w/ Emily!
Emily is back this week with yoga at 1:30pm!
We have mats and blocks and straps ready to go for you. Just bring yourself down and disconnect from upstairs.
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
The Fun: 4 Rounds (Every 5:00)
:45 On/:15 Transition, Alternating Stations
1) 4/3 Plyo Push Ups or 4 Single Tap Push Ups
+ Max Effort Three Point Planks
2) 6 Supine Ring Rows w/ Elevated Heels (Step down to complete the 6 unbroken if needed)
+ Max Effort Pull Ups
3) 10 Air Squats
+ Max Effort Jumping Lunges
4) 8 Supermans w/ a Two Count at the Top
+ Max Effort Kb Sumo Deadlift High Pulls
Score is total number of max effort reps achieved across the 4 stations each round
Friday
Class meets at 11:30am w/ Ricardo
The Fun: Coaches Choice
SD Workouts 101325
Your workouts for the week of October 6th
Monday -Closed for Columbus Day
Tuesday
Classes meet at 11am, Noon & 2pm w/ Ricardo
WU: 3x
200m/150m Row
3 Inch Worms
9 V-Ups
36 Flutter Kicks
The Fun: For Time OR 10:00 AMRAP
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Plate Burpees
OH Plate Sit Ups (35/25)
10 Russian Twists
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
20 Step Ups
10 Air Squats
10 Ring Rows
20 Plank Jacks
Midline: 6x Alternating Sides (3x p Side)
:20 Elbow Side Planks
The Fun: 20:00 AMRAP or Partner Workout
20 DB Box Step Overs (~35#/20#)
10 Jumping Chin Ups
15 DB Step Overs
15 Jumping Squats
10 DB Step Overs
20 Sit Ups
- Partner Version:
Player 1: Max Box Step Overs
Player 2: 1x
10 Jumping Chin Ups
15 Air Squats
20 Sit Ups
And then, switch with Player 1, continuing their step over count from wherever they left off. Score is total number of step overs y’all accomplish as a team across the time allotted.
Friday
Class meets at 11:30am w/ Ricardo
WU:
5 - 10 - 15
Cal Row
10 Goblet Squats (35/26)
5 Single Arm Bent Over Rows p/ Arm
10 Count Dead Hang on the Pull Up Bar
The Strength: E3M x6*
5 Back Squats
+ 15/10 Cal Row
*Beginning at 2nd weight jump and adding weight when possible (EB-Light Weight-Starting Weight)
The Fun: 10:00 AMRAP
15 Quad Squats
12 Bent Over Rows (Barbell or DB)
9 Toes to Bar
SD Workouts 100625
Your workouts for the week of October 6th
Monday
Classes meet at 11am & Noon w/ Chris and at 2pm w/ Lake
WU:
Bush Run,
And then, 2x
1-2-3
Chin Ups or 2x Ring Rows
3 Push Ups w/ 2 Taps
And then,
6 Alternating Step Back Lunges for Stretch
9 OH Kb Swings
12 Air Squats
Strength & Conditioning: E3M x4
7 Bench Press
The Fun: 12:00 AMRAP
20 Push Up Plank Hold Shoulder Taps
12 Alternating DB Hang Clean & Push Press
16 Jumping or Alternating Stepback Lunges
Rest 1:00
Tuesday
Classes meet at 11am, Noon & 2pm w/ Ricardo
WU: 3x
200m/150m Row
3 Inch Worms
9 V-Ups
36 Flutter Kicks
The Fun: For Time OR 10:00 AMRAP
10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
Plate Burpees
OH Plate Sit Ups (35/25)
10 Russian Twists
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
20 Step Ups
10 Air Squats
10 Ring Rows
20 Plank Jacks
Midline: 6x Alternating Sides (3x p Side)
:20 Elbow Side Planks
The Fun: 20:00 AMRAP or Partner Workout
20 DB Box Step Overs (~35#/20#)
10 Jumping Chin Ups
15 DB Step Overs
15 Jumping Squats
10 DB Step Overs
20 Sit Ups
- Partner Version:
Player 1: Max Box Step Overs
Player 2: 1x
10 Jumping Chin Ups
15 Air Squats
20 Sit Ups
And then, switch with Player 1, continuing their step over count from wherever they left off. Score is total number of step overs y’all accomplish as a team across the time allotted.
Friday
Class meets at 11:30am w/ Ricardo
WU:
5 - 10 - 15
Cal Row
10 Goblet Squats (35/26)
5 Single Arm Bent Over Rows p/ Arm
10 Count Dead Hang on the Pull Up Bar
The Strength: E3M x6*
5 Back Squats
+ 15/10 Cal Row
*Beginning at 2nd weight jump and adding weight when possible (EB-Light Weight-Starting Weight)
The Fun: 10:00 AMRAP
15 Quad Squats
12 Bent Over Rows (Barbell or DB)
9 Toes to Bar