SD Workouts 032326

These knees did not used to do this. Leandro has worked hard to reclaim the use of his knees and he is back to playing tennis and squatting well!

Monday 

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

WU: 

6/4 - 12/8 - 18/12

Calorie Row 

1 Wall Climb 

100 Single Unders 

Skill Pill: 15:00 EMOM

1) 3 Handstand Push Ups or 2 Full ROM Negatives or 3 Kick Ups 

2) 20 Double Unders (or :40 of Practice)

3) 15/12 Cal Row 

[4) If more than 18 athletes: 15 Sit Ups 

The Fun: 3-5x 

20 Sit Ups 

10 EB Upright Row to Strict Press (No Hips. Lighter May Be BetteR)

2 Wall Climbs 

Suit Case Carry Down & Back 

Tuesday 

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

Strength: Back Squats

E3M

3 Pause + 2 Back Squats 

2 + 3

1 + 4

And then, 

2x3 Back Squats 

The Fun: E3M x4 

:30 p/ Leg: 10 Split Squats (1 Leg p Round) - Can be weighted 

*If you are not able to collect reps for the full :30, simply hold position without locking out the leg. Just move when you can. 

And Then, 

10 OH Kb Swings (70#/53#)

7 Burpee Box Jump Overs (24”/20”)

Wednesday Yoga w/ Emily

Yoga meets at 12:30pm w/ Emily

We are doing the February Yoga Mat Giveaway Today! If you came to at least 1 yoga session in the month of February then your name has been entered to win a brand new yoga mat! 

Thursday 

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

Stamina: 2 RFT

20/14 Cal Row (1:00 Max Effort)

3rd Floor Stairs

Rest 2:00 

10/7 Cal Bike 

Redline Run

Rest 2:00 

The Fun: 12:00 AMRAP

4 Toes to Bar or Leg Raises

8/6 Alt Plate Push Ups 

12 Russian Twist

Friday 

Class meets at 11:30am w/ Ricardo 

The Fun: For Time  

21 - 18 - 15 - 12

DB Flat Bench (Same weight across all 4 sets) 

 + Remainder as C2B Pull Ups or Jumping C2B Pull Ups

Bush Run Down

Bush Walk Back 

And then, before the Extra Work 

 Complete the remainder of 45/30 C2B Reps subtracting the number done in the workout

Extra Work: 3-5x

20/14 “UB” Tricep Push Ups 

10-15 Seated Supinated DB Curls 

Rest ~1:30