SD Workouts 020226

MONDAY

Classes meet at 11am, Noon, and 2pm w/ Ben

Conditioning: 24:00 AMRAP

2 Rounds (~6:00)

  Redline Run

  Rest 1:00

And then, 2 Rounds (~3:00)

  4 Three Points Planks

  16 Rotational Slam Balls

Rest 1:00

And then, 2 Rounds (~3:00)

  10 Strict Press/Push Press*

  20 Lateral Bar Hops or 30 Singles)

  Rest 1:00

*As many strict as possible then use push to finish 

Tuesday 

Classes meet at 11am, Noon, and 2pm w/ Ricardo 

Strength: Power Swings

9 Kb Power Swings

+ Squat Hops Across

Conditioning: 3 RFT 

4 Lap Suitcase Carry (Alt arms with each full lap)(70#/53#)

4 Lap Shuffle Shuttle

And then,

10-8-6 Single Arm Kb Z-Press

6 Lemon Squeezer

*Most of the length of the gym from the entry to the whiteboard. Z-press and lemons done under the rig.

Wednesday Yoga w/ Emily

Yoga meets at 12:30pm w/ Emily

Each yoga class you jump into in the month of February gets you an entry to win prizes (Manduka yoga mat, gift card!) 

Thursday 

Classes meet at 11am, Noon, and 2pm w/ Ricardo

Mobility: Hips

2 Rounds (Superset p/ Leg)

• 10 Fire Hydrants Each Way

• 10 Adductors

2 Rounds p Leg

• 10 Heel Lifts

• 10 Heel Taps

2 Rounds p Leg

• 10 Pigeon Lifts

Midline

:20 Elbow Side Plank

+ 10 Hip Thrusts

Strength: E3:30 x4

5 Pause Back Squats

+ 15/10 or 10/6 Cal Cardio Machine 

Conditioning: 12:00 AMRAP*

4 Push Ups w/ 2 Taps

8 Elevated Heel Air Squats

12 Sit Ups

*At 0:00/6:00: 3rd Floor Stairs 

Friday 

Class meets at 11:30am w/ Ricardo 

Weightlifting: E2:30 x4

6 Hang Squat Cleans 

 - Barbell or 2 DBs 

Conditioning: 3 RFT or 15:00

Redline Run 

And then w/ BB or 2 DBs

  8 - 6 - 4

  Deadlifts 

  Front Rack Lunges

  Pull Ups