SD Workouts 111725

Monday: Disco Pump 

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

The Conditioning: 4 RFT 

10/6 Cal Ski 

10 Russian Kb Swings (70#/53#)

3rd Floor Stairs - Do not have to run back in the door so we can be safe with the turn

Rest 1:00 

Lower Pump: 1 Set Every 2:00

9 - 7 - 5 - 3 

Suitcase Lunges p Leg (1 Leg p Round) 

9 Elevated Heel Goblet Squats 

*Work up in Suitcase hold weight as the reps come down

**Extra points if standing on a 35# 

Tuesday: CrossFit

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

For Time

3x5 - 2x5 - 1x5 - 2x5 - 3x5

DB Push Press 

15 - 10 - 5 - 10 - 15

Pull Ups 

Bush Run 

Wednesday Yoga w/ Emily

Yoga meets at 1:30pm down in the gym. Mats are available for free so just bring yourself down for the perfect break in your work day!

Thursday: Cardio Party 

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

For Time 

3 Rounds 

  15/10 Cal Row

  15 Sit Ups 

— Rest 3:00 — 

3 Rounds 

   10/7 Cal Bike 

   10 Kb Sumo Deadlift High Pull 

— Rest 3:00 — 

3 Rounds 

   10/7 Cal Ski 

   3/2 Plyo Push Ups 

   + 7/5 Push Ups 

Friday: Weightlifting 101 

Class meets w/ Ricardo at 11:30am

The Push Jerk: E2M-3M (Coaches Choice)

5 Perfect Sets of 2 Push Jerk 

The Conditioning: 

Ring Dips                   7/4   5/3  3/2

Hang Power Clean      3      7     5 

Deadlifts                      5      3     7

Rest                          1:00 1:00 1:00 

**Could be a You Go I Go Round for Round instead of having the 1:00 Rest. Also could be a Every 1:30 if being done solo 

**Everytime they complete the third column, they could add a bit of weight if they were able to do it unbroken. Start at 75# or 95# type stuff and work up