Your workouts are down below. Remember, the goal is to strength train 3-4x per week and to move your body 7 days a week (Read about walking to your goal here). And the final piece is to understand your nutrition needs even in noisy world and while navigating a crazy life. Our Updated Level 1 Nutrition Guide gives you a jumping off point.
SCHEDULE YOUR FREE INTRODUCTION
Whether you want to jump into our workout classes, or you’d like to have your own workout program designed by our coaches while training one on one or in a small group, the first step is to schedule a time for us to sit down and chat.
Week of workouts
Monday
WU: 3x
200/150m Row
20/14 Knee Push Ups (Limit to 1 set)
10 Air Squats
Gate Run
Chin Up Negatives
- 1st Round: 7 w/ 1-2 Count
- 2nd Round: 5 w/ 3 Count
- 3rd Round: 3 w/ 5 Count
The Fun:
2:00 to Complete w/ 1:00 Off x3 p Station
Rest 3:00
– 500m/350m Row
– Alleyway Run
– AMRAP*
2/1 Strict Pull Ups
4 Push Ups (w/ 1 Tap/No Tap)
6 Air Squats
*Accumulate rounds and reps across the 6:00 of work
Tuesday
WU: 3x
10/7 Cal Bike
10 Plate G2OH (25#)
10 Alternating Deficit Crossbody Toe Touch
15 Quad Squats
The Strength: E3M x4
5 Deficit Stepback Lunges p/ Leg*
*Alternate Lead Leg Each Round
The Fun: For Time
20 Alternating DB Snatch (50#/35#)
16 – 12 – 8 – 4
Pull Ups
Wednesday
WU:
Gate Run
5 – 7 – 9
DB Curl & Strict Press
100 Jump Rope
5/4 Strict Pull Ups
The Fun: 5 RFT
7 Strict Press (95#/65#)
5 Push Press
3 Push Jerk
45 Double Unders
Run to Apartment Driveway
Walk Back
Body Shop: 3x
10-15 Incline Bench DB Flies (Slow down, big stretch)
+ 7-12 Incline Bench Curls (Straight arms hang as low as a healthy stretch will allow)
Thursday
Classes meet all day with Ricardo
The Fun: 25:00 Steady Eddie
10 Reps
Max UB Supine Ring Rows
+ Jump Assisted Strict Pull Ups for the Remainder
15 Box Jump Overs (24”/20”)
Gate Plate Carry (45#+10#/25#+10#)*
10/7 Cal Ski
Rest 2:00
*Carry however you’d like but you must walk. Yes, it’s 2 plates per athlete.
Friday
WU:
Gate Run
And then, 3x
3x 3 Point Planks
18Hollow Scissors
12 Wall Balls
6/4 Chin Ups
The Fun: 3 RFT
20 Hollow Flutters
10 Lemon Squeezers
20 Wall Balls (20#/14#)
Rest 1:00
10/8 OH Plate Sit Ups (25#)
20/16 Russian Twists
20 Quad Squats
Rest 1:00
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: For Time
Light Pole – Driveway – Gate Run
21 – 15 – 9
Unbroken Power Cleans (135#/85#)
+ Finish w/ HSPU
— Rest 3:00 —
21 – 15 – 9
Unbroken Front Squats
+ Finish w/ HSPU
Gate – Driveway – Light Pole Run
