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 nutritional 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:
Gate Run
And then, 5x
3 Chin Ups
6 Push Ups w/ 1 Tap
9 Air Squats
Gymnastics:
:10On/:20 x5 Handstand Holds (2:30)
:10On/:20 x5 Headstand Holds (2:30)
Strength: E2:30 x4
7 Push Press
The Fun: 15:00 AMRAP
10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – …- to a billion
Double Unders
10 Quad Balls
Tuesday
WU:
Shuttle Run Fun
12 Alternating DB Snatch
And then
2 – 4 – 6
Stepback Lunges Per Leg
And then,
6 Box Jumps
Strength: E3:30M
5 – 3 – 1
Back Rack Lunges Off Plate
100m Sprint (Cut Back at 60m)*
*Slow to the line then 100% effort on the run. Slow on the recovery
The Fun: For Time
100 Alt DB Snatch (50#/35#)
E:90: 3 Tall Burpee Box Jumps (30”/24”)
Wednesday
WU:
Gate Run
And then,
12 Eye Level Kb Swings
6 – 4 – 2
Kipping Swings
And then,
Gate Run
And then
12 Eye Level Swings
6 – 4 – 2
Chin Ups
The Fun:
1:00 to Complete
9 Pull Ups
@1:00, 1:00 to Complete
21 Hang Power Clean (95#/65#)
@2:00, 1:30 to Complete
15 Pull Ups
@3:30, 1:30 to Complete
15 Hang Power Clean
@5:00, 2:00 to Complete
21 Pull Ups
@7:00
9 Hang Power Clean
And then, 12:00 to Complete (Clock runs to 20:00)
3 RM Hang Power Clean
Thursday
The Fun: 1 Full Round
3x 1:30 to Complete/:30 Rest p Station
15/10 Cal Ski
+ 30 Russian Twists (45#/25#)
15/10 Cal Row
+ 20 Sit Ups
10 AbMat V-Ups
+15/10 Cal Bike
* If there are more than 9 athletes, partner up and it becomes a waterfall. Player 2 goes when player 1 gets off the machine. Player 1 begins their second round when player 2 finishes the station. Repeat for 3 rounds per station. Between Stations, Rest 1:00 from the time Player 2 Finishes.
Friday
WU: 3x
Gate Run
1 Wall Climb
5/4 Strict Pull Ups
10 Deficit Push Ups
15 OH Kb Swings
The Fun: 5 RFT
5 Hang Power Snatch (95#/65#)
1-2-3
Handstand Push Ups
And then,
400m Run
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: 5 Rounds or 30:00
10 DB Stepback Lunges Per Leg
30 Double Unders
10 UB Strict Pull Ups
30 Double Unders
10 DB Front Squats at Lunge Weight
Gate Walk
