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
3x
6 PVC Pass Thru
12 Alternating Stepback OH Lunges
6 Strict Pull Ups
1 Wall Climb
Fun #1: 3 Rounds Not For Time
10 Overhead Box Squats*
50 Sit Ups
*Box height set just at or slightly below parallel. Slightly higher than a perfectly executed OHS.
Fun #2: For Load
2x
7 – 5 – 3
Barbell Front Rack Stepback Lunges
And then,
3 Tall Burpee Box Jumps
Rest 1:00
After 2x, Rest 2:00
And then, 2x
5 – 3 – 1
Barbell Front Rack Stepback Lunges
5 Tall Burpee Box Jumps
1:00 Rest
After 2x, Rest 2:00
And then, Time Permitting
3 – 2 – 1
Barbell Front Rack Stepback Lunges
3 Tall Burpee Box Jumps
Tuesday
WU: 2x
10/5 Cal Bike
7/5 Chin Ups
Per Arm
7 Hang DB Snatch
+ 7 DB Strict Press
And then,
10/8 Cal Row
15 Air Squats
And then,
3 – 2 – 1
Alt Crossbody Toe Touch
The Fun: 30:00 AMRAP
15/10 Cal Bike
30 Alt DB Snatch (50#/35#)
15 Pull Ups
Rest 2:00
15/12 Cal Row
30 DB Push Press (Alt e. 5)
15 AbMat Lemon Squeezers
Rest 2:00
Wednesday
WU:
Gate Run
And then, 2x
10 Kb Deadlifts
20 Plank Hold Shoulder Taps
And then,
Gate Run
2x
10 Kb SDHP
10 Push Ups
The Fun: “Diane”
21 – 15 – 9
Deadlifts (225#/155#)
Handstand Push Ups*
*Handstand Push Up Sub will be Push Press at 115#/75#
Strength: E3M x3 Working Sets
7 Tempo Barbell Bench (3 Down, 2 Pause, Controlled Up)
And then, 3x
10-15 Flat Bench DB Flys
+ 10-15 Lateral DB Raises (Reach for the Walls)
Thursday
Classes meet with Nicole
WU: 3x
120 Jump Rope
60 Hollow Flutter Kicks
3 Inch Worms
Gate Run
The Fun: 25:00 Steady Eddie
Double Unders
15 OH Sit Ups (25#/15#)
30 Russian Twists
400m Run
Friday
WU:
Gate Run
And then, 2x
12 Air Squats
4/3 Chin Ups
And then,
Gate Run
And then,
4 – 8 – 12
Quad Squat Wall Balls
4/3 Chin Ups
4 Box Jumps
The Fun: 4x
:45/:15
Alt Pistols
Burpee Toes to Bar
DB Curl & Press w/ Controlled Eccentric (25#/15#)
Box Jump Overs
Rest
Bonus: 3 Sets
Split Squats
Hack Squats
Saturday
Classes meet at 8am & 9:30am w/ Kayla
WU: 3x
Gate Run
15 OH Kb Swings
20/15 Knee Push Ups
10 Stepback Lunges for Stretch
The Fun: 4 RFT
1 Wall Climb
3 – 2 – 1
Hang Power Clean (Above the Knee) (155#/105#)
+ 1 Low Hang Clean (Below the Knee)
And then,
Gate Run
Rest 2:00
