“Corkscrew”
5 Rounds:
30 Sit-ups
20 Deadlifts (155/105)
10 Strict pull-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for burpees and running.
Quote of the Week:
“I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.”
Jimmy Dean
Box Brief:
Bring a Friend Day is this Thursday!
“Step Up”
3, 5 Minute AMRAPs:
Buy In – 30/23 Calorie row
12 Reverse kettlebell lunges (53/36)
12 Kettlebell swings (53/36)
After each buy-in, pick up where you left off from the previous 5 minute work period.
Box Brief:
Weightlifting clinic is this Saturday at 11am with coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Warm-up
3 Rounds:
30 seconds each
Sumo KB deadlift
Push-up to down dog
Superman hold
Deadlift
Build to a heavy set of 5
5 Minute AMRAP: teams of 2
Partner A – Plank
Partner B – Sit-ups
Cool Down
Wide leg forward bend (1 minute)
Prone glute stretch (30 seconds each side)
Butterfly stretch (1 minute)
Warm-up
200 Meter run
2 Rounds:
1:00 Double Under Practice
10 Pike HSPU
Workout
“Headfirst”
For Time:
1 Round:
160 Double unders
800 Meter run
30 Handstand push-ups
2 Rounds:
80 Double unders
400 Meter Run
15 Handstand push-ups
3 Rounds:
40 Double unders
200 Meter run
10 Handstand push-ups
Cool Down
5 Minute walk
Child’s pose (1 minute)
Thread the needle (30 seconds each side)
Warm-up
400 Meter run
Mobility
Couch stretch (30-60 seconds each)
Child’s pose (1 minute)
Seated hamstring stretch (1 minute)
Workout
“Creep, Creep”
16 Rounds: teams of 2
15/12 Calorie row
10 Toes to bar
One partner completes a full round before switching.
Cool Down
Hip flexor soft tissue work (1 minute each side)
ITB foam roll (follow video)
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Warm-up
3 Rounds:
30 Seconds active sampson’s
30 Seconds hollow hold
30 Seconds push-up to down dog
30 Seconds air squats
Barbell Warm-up
5 Deadlifts
5 High pulls
5 Drop cleans
5 Strict press
5 Push press
Workout
“Cindy Lou Who”
15 Minute AMRAP:
1 Round of strict “Cindy”
1 Clean and jerk (155/105)
1 Round of strict “Cindy”
2 Clean and jerks
1 Rounds of strict “Cindy”
3 Clean and jerks
Etc…
Continue to add 1 C&J after each round.
Score = Total rounds and reps of the C&J
Strict “Cindy”
5 Strict pull-ups
10 Push-ups
15 Air squats
Cool Down
Overhead tricep stretch (20 seconds each)
Wall pec stretch (20 seconds each)
Cobra stretch (30 seconds)
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Warm-up
3 Rounds:
10 Air squats
10 Candlesticks
10 Strict Press (with wall ball)
Workout
“Phoenix”
5 Rounds:
1 Minute – Box jumps (24/20)
1 Minute – Wall balls (20/14)
1 Minute – Toes to bar
1 Minute rest
Movement Considerations
Box jumps – Modify this to a chair step-up if you don’t have a sturdy enough surface to jump on.
Wall balls – The weight for this should be light enough to complete sets of 10 or more. Perform a thruster with any odd object if you don’t have a wall ball.
Toes to bar – Modify to a knee raise if you aren’t consistently getting your toes to touch the bar. If you don’t have a bar to hang from then modify to a weighted sit-up OR a candlestick.
Cool Down
Playboy stretch (30 seconds each side)
Thread the needle (30 seconds each side)
Seated hamstring stretch (30 seconds each side)
Warm-up
Row/run for 2 minutes
Dynamics
Frankenstein stretch (10-12 repetitions)
Knee to chest (10-12 repetitions)
Toe tuck (10-12 repetitions)
Arm circles (30 seconds each direction)
Workout
“Upstream”
20 Minute AMRAP: teams of 2
Partner A – Row for meters
Partner B – 150 Meter kettlebell suitcase and waiter carry (53&36/44&26)
Partners will switch once the carry has been completed.
Score= total meters rowed
Movement Considerations
Rowing – If you don’t have access to a rower then modify to a run instead.
Suitcase and waiter carry – The weight for your suitcase carry should be heavier than your waiter carry. The 150 meters is not required to be unbroken, strive to complete this distance in 3 or 4 sets at a maximum.
Cool Down
Cat cow stretch (10 repetitions with 5 seconds hold)
Wide leg child’s pose (1 minute)
Seated shoulder extensions (20-30 Seconds)
