SD Workouts 110325

Monday

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

WU: 

Bush Run

9 Kb Deadlifts 

12 Air Squats 

24 Hollow Flutters

Bush Run

  2x 

  9 Eye Lvl Kb Swings

  12 Air Squats 

  24 Hollow Flutters

Stretch: 1:15 p Side

Pigeon Stretch 

Midline: 

:30 - :45 - :30 - :45

Elbow Planks

+ 7 Goblet Squats w/ Warm Up Kb 

The Strength: Back Squat

Every 3:00

5-5-5 (At or above 75%)

-Increase if/when possible

The Fun: For Time (12:00 co)

25-20-15-10-5

Russian Kb Swings (53#/35#)

Sit Ups

Tuesday

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

The Fun: 2 RFT

Redline Run 

And Then, 

  10-8-6

  Deadlifts (DB or BB)

  Clapping Push Ups or Push Ups w/ 1 Tap 

  Box Jumps (Low is better than not jumping)*

*Must be able to land the box jump with hip crease above the knee crease or the box is too high

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 

Prep Pump: 3x You Go I Go

15 Band Pull Aparts 

20 Alt Gorilla Rows (w/ Lat Engagement Twist) 

The Fun: For Time 

21/15 Cal Row 

42 - 30 - 18 

Russian Twists (45#/25#)

Curb Walk*

*Walk down the sidewalk to the curb that starts the crosswalk, then back inside straight onto the rower for the next round.  

The Strength: E3M 

12 - 9 - 6 - 6 

DB Bench Press 

Cal Ski 

Friday 

Class meets at 11:30am w/ Ricardo 

Prep Pump: 3x 

12 Light DB Lateral Raises (Above parallel w/ 3 Count Lower) 

 + 12 DB Z-Press 

The Fun: 24:00 AMRAP 

9 Pull Ups 

6 Bodyweight Deficit Lunges in a Row p Leg 

9 Hang Squat Cleans (135#/85#)

Bush Run 

Rest 2:00