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Workouts for Thursday, June 21st - Friday, June 22nd, Saturday, June 23rd

Workouts for Thursday, June 21st - Friday, June 22nd, Saturday, June 23rd

“The more you find good in another, the more you'll find good in yourself.”

Thursday, June 21st 

Strength: EMOM x 12 Alternating

Minute 1: 10  Bulgarian Split Squats (R)

Minute 2: 10 Bulgarian Split Squats (L)

Minute 3: 20 Russian Twists


Conditioning: 5 Rounds for Time

Run 200m

10 Toes to Bar

*12 Minute Cap

*SX = Knees to Elbow

*BG = Knee Raises

Stimulus: Pick a Movement that Keeps You Under the 12 Minute Cap


10:00am HIIT Class: 

Circuit Stations - 4 Rounds: :40 On/:20 Off

- Mountain Climbers

- KB Swings

- 5 Renegade Rows (No Pushup), 5 Plank Jacks (AMRAP)

- KB Sumo Goblet Squats

- Sit Up with Med Ball Overhead

- Box Jumps

- DU/SU

- KB Deadlift (Heavy KB) 

- Rest


Friday, June 22nd

Skill: 10 Minutes to Work Pistol Squat Progressions

*Novice: Squat Down to a Box with 2 Feet Planted, Then Come Up With One, or One Legged Squats To a Box

*Intermediate: Pistols While Holding the Rig, or Elevated Heel, or Eith Your Foot on a Box

Advanced: EMOM x10 

10 Alternating Pistols


Conditioning: 

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

DBall Ground to Shoulder

Burpees

*15 Minute Cap

*RX+ = 130/100

*RX = 100/70

*SX = 70/50

*BG = 50/30

Stimulus: DBall Should Be Heavy, But Rest Between Reps Should Be Short


Saturday, June 23rd 

Groups of 2: Both Working

Rotating Tabata - 8 Rounds  (:20 Work/:10 “Rest”)

- Pull-Ups

- Push -Ups

- Air Squats

- Sit - Ups 

- Box Jumps

- Calorie Row

- KBS

- KB SDLHP


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