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
Gate Run
1 Wall Climb
6/4 Chin Ups
12/9 Deficit Push Ups
Skill Pill: Handstand Push Ups
– Play around with handstand push ups at a level appropriate for you
The Fun: 3 RFT (or 18:00)
15 UB DB Incline Bench Press (50#/35#)
+ Finish Remainder as Clapping Push Ups or Single Tap Push Ups
OH Carry D&B (1/2 Way of Normal Length) (45#/25#)
15 UB Pull Ups (Kipping or Butterfly)
+ Remainder as Single Arm Gorilla Row (35#/26#). Remainder is per arm.
Gun Walk D&B
Rest 2:00
Tuesday
WU:
Gate Run
10 Kb Deadlift
10 Air Squats
2 Inch Worms
Gate Run
And then, 2x
10 Kb SDHP
10 10 Alternating Cossack Squats
2 Inch Worms
Strength: E3M x3
3-2-1 Barbell Stepback Lunge Per Leg
[10AltEB – 6 Alt LW – 3 p Leg LW – (5 – 3 – 1) ]
The Fun: For Time
15 – 12 – 9 – 6 – 3
KB SDHP (70#/53#)
Parking Lot Run
Wednesday
WU: 2x
5/3 Cal Ski Erg
100 Single Unders – 20 Double Unders – 20 Soubld Unders
50 Flutter Kicks
5/3 Cal Bike
5/3 Strict Pull Ups
50 Flutter Kicks
Gate Run
The Fun: 3 RFT
10/7 Cal Ski Erg
40 Double Unders
10/7 Cal Bike
40 Double Unders
800m Run
Thursday
The Fun: 25:00 Steady Eddie
20/5 Banded Face Pulls w/ 3 Ct Negative
20 Air Squats
Bear Crawl Down
15 Chest Supported DB Rows (25#/20#)
15 DB Strict Press into Push Press if Needed
Bear Crawl Back
10 Toes to Bar
10 V-Ups
Alleyway Walk
Friday
WU:
Gate Run
And then, 2x
5 PVC Pass Throughs
5 Snatch Grip High Pulls
5 PVC Overhead Squats
OH Squat Practice: E3M x4
10 DB Lateral Raises (15#/10#)
10 Upright Rows
10 PVC/EB/LW Overhead Box Squats*
The Fun: E3:30M
Set of Push Press
+ 15/10 Cal Rows
Sets: 3x 3 Push Press w/ Dip Pause + 4 Push Press
1x 7 Push Press
Saturday – Quads & Abs
Classes meet at 8am & 9:30am w/ Ben
The Fun:
E3M x3
10 “Hack Squats” w. Elevated Heel (35#/25#)
Walking DB Lunge Down
Farmers Carry Back
— And then, at 9:00 —
3 RFT
16 Quad Squats
48 OH Flutter Kicks
8/6 OH Sit Ups
16/12 Russian Twists
Gate Walk
