SD Workouts 120125
Monday
Classes meet at 11am, Noon w/ Chris
WU:
2x
10/6 Cal Bike
10 Kb Deadlifts
And then,
5 - 3 - 1
Stepback Lunges p Leg
And then,
10/6 Cal Bike
And then, 2x
15 Russian Kb Swings (35#/26#)
10 Jumping Lunges or Alt Stepback
3 Inch Worms
Stamina: For Time
30 Sit Ups
15 Cal Bike
— Rest 2:00*—
20 Sit Ups
15 Cal Ski
— Rest 2:00 —
10 Sit Ups
15 Cal Row
— Rest 2:00 —
20 Sit Ups
15 Cal Ski
— 2:00 Rest —
30 Sit Ups
15 Cal Bike
The Fun: 10:00 AMRAP
20 Russian Kb Swings (53#/35#)
5x 3 Point Planks *
*Plank Hold w/ taps at both shoulders, both knees (bring them forward without lifting your butt), and both feet (bring them up) equaling 1 rep.
Tuesday
Classes meet at 11am, Noon, and 2pm w/ Ricardo
WU:
Bush Run or 12/9 Cal Row
And then, 3x
12 Air Squats
16/12 Strict Push Ups
4/3 Chin Ups
The Fun: 15:00 AMRAP
6 Bent Over Barbell Rows
9 HSPU or Coaches Choice
12 Air Squats
Bush Run or SUB
The Strength: 4x
3 Chin Up or Ring Row 3-5 Count Negatives
Max Effort DB Bench Press (>10 < 20 Reps)
You Go I Go or Waterfall
Wednesday Yoga
Yoga meets at 1:30pm!
This is for all experience levels and we have plenty of mats available. Just bring yourself down!
Thursday
Classes meet at 11am, Noon, and 2pm w/ Chris
WU: 3x
Bush Run
12 Plate Ground to Overhead
36 OH Plate Flutter Kicks
18 Russian Twists
6/4 Strict Pull Ups
The Fun: For Time
21-15-9
Deadlift or Kb SDHP
24 Russian Twists (45#/25#)
3rd Floor Stairs
Friday
Class meets at 11:30am Only w/ Ricardo
WU:
Bush Run
And then, 3x
10 Goblet Squats
And then,
3 - 2 - 1
Crossbody Toe Touch
And then,
5/3 Chin Ups
The Strength: E3M
10 - 8 - 6
Zombie Squats
And then,
10 - 8 - 6
Back Squats
The Fun: 11:00 AMRAP
11/6 Cal Ski
9 C2B Pull Ups or Jumping Chest to Bar Pull Ups
7 DB Front Rack Stepback Lunges in a row p Leg*
*Could be plate deficit if interested