SD Workouts 121525
Monday
Class meets at 11am, Noon, and 2pm w/ Chris
WU:
2x
Bush Run
7 Hang DB Snatch
+ 7 SA DB Push Press
7/5 Strict Pull Ups
And then, After 2 Rounds
7 Burpees
14 Alternating DB Snatch
Daily Midline: 3x E2M
:10 Elbow Plank
:10 Push Ups Plank
:10 Elbow Plank
:10 Push Up Plank
Rest 1:20
Strength: E3M (15:00)
5x 3-Pt Planks
+ 7 - 7 - 5 - 5 Strict Press
And then, after the 5th set
1x Max Push Press at first set Weight (< 15 Reps )
The Fun: For Time
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Bush Run
6 Target Burpees
12 Alt DB Snatch
2nd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
3rd Floor Stairs
6 Target Burpees
12 Alt DB Snatch
Time Permitting Finisher: Partner Work*
12-10-8-10-12
Upright Rows
6 Front Raises
*Alternate every movement
Tuesday
Class meets at 11am, Noon, and 2pm w/ Ricardo
Strength: E3M x4
10 Bent Over Row
+ 15 UB Push Ups
The Fun: 15:00 AMRAP
5 Deadlift or 10 KB Sumo Deadlift High Pull
10 Pull Ups or Ring Rows
2nd Floor Stairs
1:00 Rest
Time Permitting Finisher: Not For Time*
Collect 50 Single Leg DB (Staggered Stance) Deadlifts p Leg (DB Pair ~35/25)
* Every Break, 20 Alternating DB Hammer Curls (20/10)
Wednesday Yoga with Emily
Yoga meets with Emily at 1:30pm in the Seadrill gym. This is for all experience levels. No mat required. We’ve got you!
Thursday
Class meets at 11am, Noon, and 2pm w/ Chris
WU: 2x
50 Plate Hops
3 Inch Worms
7-5-3 Stepback Lunges p Leg
Bush Run
The Fun: 25:00 Burn
10/7 Cal Ski
20 Jumping Lunges
10 OH Sit Ups (25#/15#)
40 OH Flutter Kicks
Run*
*1st Speed Bump Run 2nd Bush Run 3rd Redline Run 4trh Garage Run, Back to Speed Bump
Friday w/ Ricardo
Class meets at 11:30am with Ricardo. If you need to come down a bit late please feel free! Work is busy. We are happy to have you jump in for whatever amount of time your schedule allows!
The Fun: 4 Rounds Each For Time
15/10 Cal Row
12 Thrusters
9 Toes to Bar or Leg Raises
3rd Floor Stairs (SUB 2nd Floor)
— 2:00 Rest —
- Note the time for each individual round