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
4 Sumo Deadlifts
+ 8 KB SDHP
16/12 “UB” Push Ups
4/3 Strict Pull Ups
The Fun: 21:00 AMRAP
Alleyway Run
1 Wall Climb
7 Power Clean & Jerk (135#/85#)
14 Jumping Pull Ups (Kip Swing)
Tuesday
WU:
Gate Run
3x
12 Eye Lvl Kb Swings
9/6 Perfect Push Ups
3 Box Jumps
15 Banded Face Pulls
The Strength: E2:30 x5
3 Push Press
*The goal is to build every set with the last 3 being super challenging but doable so do not start too heavy
The Fun: 16:00 EMOM
M1: 12 Eye Level Swings (70#/53#)
M2: 7 Burpee Box Jumps (24”/20”)
Wednesday
WU:
100 Jump Rope
And then, 2x
5/3 Chin Ups
+ 10 SA DB Curl & Press p Arm
+ 10 Double Under (2 Att)
5/3 Strict Pull Ups
+ 10 Alternating DB Snatch
+ 10 Double Unders (2 Att)
5 Kipping Swings
+ 10 Alternating Crossbody Toe Touch
+ 10 Double Unders (2 Att)
The Fun: For Time
120 Double Unders
And then,
24 – 20 – 16
Alternating DB Snatch
8 Toes to Bar
And then,
Gate Walk
——————————
And then,
80 Double Unders
And then,
16 – 12 – 8
Alternating DB Hang Clean & Press
6 Toes to Bar
And then,
Gate Walk
——————————
And then,
40 Double Unders
And then,
8 – 4 – 2
Alternating SA Devils Press
4 Toes to Bar
And then,
Gate Walk
Thursday
Classes meet all day with Ricardo
The Fun: 4 Rounds
:45 On/:15 Off per Station
– Cal Row
– Deficit Push Ups
– Wall Balls (20#/14#)
– Lemon Squeezers
– Rest
Friday
WU:
Gate Run
And then, 4x
5 Kipping Swings
5 Box Jumps
Skills Test:
Max Unbroken Pull Ups
-1 Effort
-Scale is 1:00 Max Effort Broken Up Pull Ups or Ring Rows
Mini Band Warm Up: 3x
:20 Glute Ham Bridge
5 Steps Left and 5 Steps Right
10 Jumping Squats
Rest
The Fun: 15:00 AMRAP
10 Deadlifts (225#/155#)
10 Lateral Step Up (R)
10 Lateral Step Up (L)
30 Sit Ups
EVERY 5:00: 100’ Farmers Carry
Saturday
Classes meet w/ Ricardo at 8am & 9:30am
The Fun: 25:00 AMRAP
3x [1 Hang Power Snatch + 2 Overhead Squats] (95#/65#)
6 Bar Burpees
Gate Run
Rest 2:00
