SD Workouts 101325

Monday -Closed for Columbus Day

Tuesday 

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

WU: 3x

200m/150m Row 

3 Inch Worms 

9 V-Ups

36 Flutter Kicks 

The Fun: For Time OR 10:00 AMRAP  

10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10

Plate Burpees 

OH Plate Sit Ups (35/25)

10 Russian Twists 

Thursday

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

WU: 3x

20 Step Ups 

10 Air Squats 

10 Ring Rows 

20 Plank Jacks 

Midline: 6x Alternating Sides (3x p Side) 

:20 Elbow Side Planks 

The Fun: 20:00 AMRAP or Partner Workout 

20 DB Box Step Overs (~35#/20#)

10 Jumping Chin Ups 

15 DB Step Overs 

15 Jumping Squats 

10 DB Step Overs 

20 Sit Ups 

- Partner Version: 

    Player 1: Max Box Step Overs 

    Player 2: 1x 

                   10 Jumping Chin Ups 

                   15 Air Squats 

                   20 Sit Ups 

And then, switch with Player 1, continuing their step over count from wherever they left off. Score is total number of step overs y’all accomplish as a team across the time allotted. 

Friday

Class meets at 11:30am w/ Ricardo  

WU: 

5 - 10 - 15 

Cal Row 

10 Goblet Squats (35/26)

5 Single Arm Bent Over Rows p/ Arm 

10 Count Dead Hang on the Pull Up Bar 

The Strength: E3M x6* 

5 Back Squats 

+ 15/10 Cal Row 

*Beginning at 2nd weight jump and adding weight when possible (EB-Light Weight-Starting Weight)

The Fun: 10:00 AMRAP

15 Quad Squats 

12 Bent Over Rows (Barbell or DB) 

9 Toes to Bar