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