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:
3x
10 V-Ups
10 Wall Balls
2 Inch Worms
And then,
20 Unbroken Wall Balls
The Fun: For Time
5x 1 Hang Pull + 3 Front Squats (15 Front Squats at 135#/85#)
12 OH Plate Flutters
6 Russian Twists
— Alleyway Walk —
4x 1 Hang Pull + 3 Front Squats (12 Front Squats)
24 OH Plate Flutters
12 Russian Twists
— Alleyway Walk —
3x 1 Hang Pull + 3 Front Squats (9 Front Squats)
36 OH Plate Flutters
18 Russian Twists
— Alleyway Walk —
2x 1 Hang Pull + 3 Front Squats (6 Front Squats)
48 OH Plate Flutters
24 Russian Twists
— Alleyway Walk —
1x 1 Hang Pull + 3 Front Squats (3 Front Squats)
60 Hollow Flutters
30 Russian Twists
Tuesday
WU:
Gate Run
6/4 Chin Ups
12 Alternating DB Snatch (25#/20#)
6 – 9 – 12
Stepback Lunges Per Leg
6 Box Jumps
The Fun: 24:00 AMRAP
8 Deadlifts (225#/1155#)
6 Toes to Bar
4 Burpee Box Jump Overs (24”/20”)
E4M: OH Plate Carry & Gun Walk
Wednesday
WU: 2x
12/8 Cal Bike
12 DB Curl & Press
12 Alt Crossbody Toe Touch
12/8 Cal Row
1 Wall Climb
12 Knee Push Ups
12 Jumping Pull Ups
The Fun: For Time
21/14 – 18/12 – 15/9 – 12/7 – 9/6 – 6/4
Alternate Cal Bike/Cal Row
Alternate 18 Gorilla Rows(53#/35#)/18 DB Incline Bench Press (35#/25#)
9 Handstand Push Ups (3 Set Max)
Rest 2:00
Thursday
The Fun: For Time
800m Run
— Rest 2:00 —
80 Double Unders
40 Sit Ups
— Rest 1:00 —
600m Run
— Rest 2:00 —
60 Double Unders
30 Sit Ups
— Rest 1:00 —
400m Run
— Rest 2:00 —
40 Double Unders
20 Sit Ups
Friday
WU: 3x
Gate Run
15 Oh Kb Swings
10 Deficit Push Ups
5/3 Chin Ups
The Fun: “Helen”
3 RFT
400m Run
21 OH Kb Swings (53#/35#)
12 Pull Ups
Strength: E2:30 x4
7 Push Press
Saturday
Classes meet at 8am & 9:30am w/ Ricardo
The Fun: For Time
15 Unbroken Power Clean (95#/65#)
18 Alternating Pistols
Suitcase Carry Down & Back (70#/53# Switch as Needed)
12 Unbroken Power Cleans (115#/75#)
18 Alternating Pistols
Suitcase Carry Down & Back (70#/53# Switch as Needed)
9 Unbroken Power Cleans (135#/85#)
18 Alternating Pistols
Suitcase Carry Down & Back (70#/53# Switch as Needed)
6 Unbroken Power Cleans (155#/95#)
18 Alternating Pistols
Suitcase Carry Down & Back (70#/53# Switch as Needed)
3 Unbroken Power Cleans (185#/105#)
18 Alternating Pistols
Suitcase Carry Down & Back
