SD Workouts 030226

Monday 

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

Bush Run

And then, 3x 

10 Easy OH Kb Swings 

5 Floor Angels (Shoulders) 

5 Supermans w/ 3 Count Squeeze 

10 Lemon Squeezers 

Prep: 

3x :10 Bench Bridges w/ :03 Rest 

10 Heel Raises

+ 10 Heel Clicks 

The Fun: 20:00 AMRAP

6 Single Arm DB Snatch (1 Arm) 

12 Sit Ups 

6 Suitcase Lunges p Leg (Same Side)

Repeat Opposite Side

Rest 2:00 

Tuesday 

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

Strength: 

5 Rep Max Thruster (from the rack) 

The Fun: 14:00 AMRAP

7 Box Jumps 

14 Rotational Slam Balls 

Redline Run

Rest 1:00 

Wednesday Yoga w/ Emily 

Yoga meets at 12:30pm this week! 

Thursday 

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

Stamina: Row + Run 

3x

 400m/300m Row 

 + Redline Run 

 w/ 2:00 Rest 

The Conditioning: 5:00 AMRAP 

5 - 10 - 15 - 20 - 25 - to infinity 

Push Press (45#/35#)

AbMat Sit Ups 

Friday 

Class meets at 11:30am w/ Ricardo 

Strength: E2:30

16 Russian Twists 

+ 8 - 6 - 6 - 4 - 2

   Hang Power Clean 

The Fun: For Time 

Garage Run

And then, 

  12 - 9 - 6 - 3 

  Deadlifts 

  Hand Release Push Ups 

  OH Sit Ups (35#/15#)