SD Workouts 010526

Monday w/ Chris 

Classes meet at 11am, Noon, and 2pm 

WU: 

3x

:30 Elbow Plank Hold 

30 Plate Hops 

And then, 2x

10 Alt DB Snatch 

5 Burpees 

5 Hanging or Kipping Knee Raises 

The Fun: 20:00 AMRAP

12/8 Cal Ski

16 Alt DB Snatch (50#/35#)

8 Hanging Leg Raises or Toes to Bar 

And then, 

2x 3rd Floor Stairs 

Tuesday w/ Ricardo 

Classes meet at 11am, Noon, and 2pm 

WU: 

Bush Run

Ladder Down & Back

10 PVC Stepback Lunges 

2/6 Chin Ups or Ring Rows 

Strict Pull Up Dev: E2:30M x3

Max UB Strict Pull Ups

- Use Bands or Ring Rows 

The Fun: 5 RFT or 20:00 

10 PVC or EB Overhead Squats 

20 Rotational Slam Balls (20/14)

10 DB Z-Press 

Redline Run 

Wednesday Yoga at 1:30pm

Yoga meets with Emma (Emily is out of town) at 1:30pm in the Seadrill gym. 

Thursday w/ Chris

Classes meet at 11am, Noon, and 2pm  

WU: 2x

Bush Run

And then, 

4-6-8

Push Ups w/ 1 Tap

8 V-Ups or Lemon Squeezers 

The Strength: 

15 - 12 - 9 - 6 - 6

Incline DB Bench Press 

9 - 12 - 15 - 15 - 15 

Calorie Ski Erg 

The Fun: For Time

15 - 12 - 9 

Incline Bench Simultaneous Curls (careful for less conditioned athletes. Pressure at the elbow can be tough)

Jumping Chest to Bar Pull Ups 

Garage Run 

Friday w/ Ricardo 

Class meets at 11:30am 

WU: 3x

Bush Run

10 Kb Sumo Deadlift High Pulls 

5 Burpees 

10 Ring Rows 

Stamina: 30 Target Burpees for Time OR 3:00 Max Reps 

The Fun: 16:00 AMRAP 

10 Push Press 

10 Deadlifts

3rd Floor Stairs 

Rest 1:00