SD Workouts 120125 (Copy)

Dec 8

Written By Ben Jocz

Monday

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

WU:

10 Air Squats

10 Ring Rows

20 Shoulder Taps

30 Hollow Flutters

And then,

6 Tempo Ring Rows (Fast Up/2 Count Squeeze/3 Count Lower)

12 Goblet Stepback Lunges (35#/26#)

4 Burpees

12 Oh Kb Swings

Strength: Back Squats

E3M x5

3x3 Pause Squats

And then,

2x7 Back Squats

The Fun: 15:00 AMRAP

10 “UB” Chin Ups (Strict —> Jumping w/ Resist)

10 DB Push Press (Up to You)

And then,

3-2-1

DB Stepback Lunge p Leg

And then,

3rd Floor Stairs

Tuesday

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

WU:

16 - 12 - 8

Plank Jacks

24 Flutter Kicks

And then, 3x

3x Each Arm Alternating Each Complex

1 Hang Db Snatch

+ 1 Db Snatch (Floor)

10 Push Ups

10 Alt Single Leg Toe Touch

Strength: 3x

10/7 Cal Ski

Max Strict Push Ups (>20)*

* Go to Knees if unable to get to 20 in 1 set)

The Fun: 20:00 AMRAP

18 Alt Db Snatch (35#/25#)

9 Toes to Bar

3rd Floor Stairs

Rest 2:00

Wednesday Yoga w/ Emily

Yoga meets at 1:30pm in the Seadrill Gym. This is for all abilities and mats are already down there waiting for you!

Thursday

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

WU:

2x5 Single Leg Step Ups p Leg (Working Leg Stays on Top)

And then, 2x

Cardio (6/4 Cal Row OR 6/4 Cal Bike)

2x3 Lateral Step Ups p Leg Focusing on Negative (how far down can you lower be for you

disconnect. Low boxes are ideal)

12 DB Bench Press (25/20)

Cardio (Opposite to what you did to start the round)

12 Lemon Squeezers

4 Burpees

Bush Run if it’s not raining (if not, just wait for your first cardio station

The Fun:

Station #1: 6:00 AMRAP

12/8 Cal Row

12 Box Jumps

— 3:00 Transition —

Station #2: 6:00 AMRAP

12/8 Cal Bike

12 DB Bench

— 3:00 Transition —

Station #3: 6:00

12/8 Cal Ski

12 OH Sit Ups (25#/15#)

*Up to 4 person groups per Station. Player 2 goes when player 1 finishes movement 1. Player 1 starts their second round when Player 2 finishes their second round. This should creates (short) rest breaks between each full round.

** The Cal Bike is not long enough to need the perfect seat height. Athletes should probably be paired by intensity but hip height also cannot be opposite. Athletes must

Extra Work: 3 Sets

Max DB Strict Press (Weighted to Achieve 10-15 Reps)

Match Reps with Supinated DB Curl

Rest :90 or Time it Takes Partner to Complete

Friday w/ Ricardo

WU: 3x

Gate Run

18/12 Strict Push Ups (Break them Up if Needed)

12 DB Thrusters

12 V-Ups

3 Inch Worms (Slow Down)

The Fun: 5 RFT

6 Power Clean (95#/65#)*

12 Thrusters

24 Russian Twists (45#/25#)

400m Run

*Lighter Does not Mean Hastier

Ben Jocz