SD Workouts 102025

Monday

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

The Fun: 

7 Back Squats*

And then, 

  7 DB Curl & Press

  OH Carry Down (Length of gym towards the main door)

  5 DB Curl & Press

  OH Carry Back

  3 DB Curl & Press 

  14 Jumping Squats 

And then, 

Bush Run or 250/150m Row 

*7 Perfect Squats. No bounce. Closer to Tempo than not. Change weight as necessary but do not start super light and make big jumps. Start at a weight that would leave 2-3 reps in the bag. 

Tuesday

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

Every 2:00 someone is diagnosed with breast cancer here in the United States. And 1 in every 8 women will develop breast cancer at some point in their lives. 

Early detection saves lives! Please stop putting off that next exam. It’s not worth it. The false comfort of procrastination will seem like nothing if they catch something later after it has had year to grow. Please schedule your exam today. 

Every 2:00 (x10)

1 Power Clean Starting at Light Weight & Building Each Round 

8 Toes to Bar 

Wednesday Yoga w/ Emily! 

Emily is back this week with yoga at 1:30pm! 

We have mats and blocks and straps ready to go for you. Just bring yourself down and disconnect from upstairs. 

Thursday 

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

The Fun: 4 Rounds (Every 5:00)

:45 On/:15 Transition, Alternating Stations 

1) 4/3 Plyo Push Ups or 4 Single Tap Push Ups

     + Max Effort Three Point Planks 

2) 6 Supine Ring Rows w/ Elevated Heels (Step down to complete the 6 unbroken if needed)

    + Max Effort Pull Ups 

3) 10 Air Squats 

     + Max Effort Jumping Lunges 

4) 8 Supermans w/ a Two Count at the Top 

     + Max Effort Kb Sumo Deadlift High Pulls 

Score is total number of max effort reps achieved across the 4 stations each round 

Friday 

Class meets at 11:30am w/ Ricardo 

The Fun: Coaches Choice