SD Workouts 011226
Monday
Classes meet at 11am, Noon, and 2pm
WU:
Bush Run
And then, 3x
12 Air Squats
8 Push Ups
4/3 Strict Pull Ups
OR 8 Ring Rows
And then,
Bush Run
The Fun: 2 Rounds
3:00 EMOM*
5 Jumping Pull Ups
15 Air Squats
And then, 3:00 to Complete
Redline Run (Sub Bush or Speed Bump)
And then, 3:00 EMOM
10 Hand Release Push Ups
10 Russian Twists
And then, 3:00 to Complete
Redline Run
** SUB: 3Pull Ups/6 Push Ups/10 Air Squats/Bush Run
Tuesday w/ Ricardo
Classes meet at 11am, Noon, and 2pm
WU:
10-20-30
Step Ups
Shoulder Taps
Flutter Kicks
The Fun: 20:00 Steady Eddie
20 Box Step Ups
20 Lemon Squeezers
10 Alternating SA Devil Press (35#/25#)
10 DB Push Press p/ Arm
Wednesday Yoga at 1:30pm
Yoga meets with Emily at 1:30pm in the Seadrill gym.
Thursday
Classes meet at 11am, Noon, and 2pm
The Fun: 12:00 AMRAP
12-9-6
Bent Over Rows
3 Lateral Bar Burpees
And then,
MB Bush Carry/Run
Friday w/ Ricardo
Class meets at 11:30am only
The Fun: For Time
500m Row
40 Rotational MB Slams
Redline Run
30 Hang Power Clean (95#/65#)
20/10 Cal Bike
The Finisher: Coaches Choice