SD Workouts 102725

Monday 

Classes meet at 11am & Noon w/ Chris and at 2pm w/ Hailey

Warm Up: 

Bush Run 

10 Kb Deadlifts 

10 Air Squats 

20 Hollow Flutter Kicks 

7 Strict Pull Ups or 10 Ring Rows 

Bush Run

10 Eye Lvl Swings 

10 Air Squats 

20 Hollow Flutter Kicks 

7 Strict Pull Ups 

To Save Space, Could Be Written As: 

2x 

Bush Run 

10 Kb Deadlifts (Rd1)- 10 Russian Kb Swings (Rd 2) 

10 Air Squats 

20 Hollow Flutter Kicks 

7 Strict Pull Ups or 10 Ring Rows 

Mobility: Coaches Choice for Low Back/Hamstrings 

Midline: Coaches Choice for Glutes or Midline 

The Fun: 20:00 AMRAP 

Redline Run 

15 Eye Lvl Kb Swings 

20 Russian Twists 

10 V-Ups or Lemon Squeezers 

Tuesday 

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

Strength: E2:30 

7 - 5 - 5 - 3

Push Press (BB or DB) 

The Fun: 8:00 AMRAP 

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

Goblet Squats

SDHP 

Hanging Leg Raises or Toes to Bar or Sit Ups 

Wednesday Yoga w/ Emily 

Yoga meets at 1:30pm w/ Emily. Plenty of mats area available. Just bring yourself down. And this is for all levels! Emily would love to meet you! 

Thursday 

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

The Fun: For Time in Teams of 2 or Solo w/ 1 Minute Rest Every 2 Movements 

12 - 9 - 6

Bent Over Row 

12/8 Cal Bike 

*You Go I Go or Rest 1:00 

— 2nd Floor Landing Walk Together — 

12 - 9 - 6

“UB” Strict Pull Ups 

18 Sit Ups 

*You Go I Go or Rest 1:00 

— 2nd Floor Landing Walk Together — 

9 - 6 - 3

Bent Over Row 

9/5 Cal Bike 

*You Go I Go or Rest 1:00 

— 2nd Floor Landing Walk Together — 

9 - 6 - 3

“UB” Strict Pull Ups 

12 Sit Ups 

*You Go I Go or Rest 1:00 

— 2nd Floor Landing Walk Together — 

Friday 

Class meets at 11:30am w/ Ricardo 

Weightlifting Skill: Coaches Choice 

The Fun: Coaches Choice