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 nutrition 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
10 Wall Balls
10 “UB” Strict Pull Ups
5 – 7 – 9
Elbow Side Plank w/ Leg Raises per Side
The Strength: 1 RM Push Press
The Fun: 20:00
15 Incline Bench Press (50#/35#)
+ Remainder as Clapping Push Ups
Run to End of Alley
Walk Back
Tuesday
WU:
2x
10/6 Cal Bike
And then,
6 – 4 – 2
Stepback Lunges Per Leg
And then,
12 Ring Rows
Gate Run
After 2 Rounds
Alleyway Run
Stamina: 800m Run for Time
The Fun: 25:00 AMRAP
12/8 Cal Bike
18 Quad Squats
9 Burpee Pull Ups
Rest 2:00
Wednesday
WU:
Gate Run
9 – 12 – 15
Kb SDHP
6 Goblet Squats
2 Inch Worms with Accessories
4/3 Chin Ups
The Fun: “Diane” Retest [Compare to 072424]
21 – 15 – 9
Deadlifts (225#/155#)
Handstand Push Ups
Thursday – Deadlift Recovery
Classes meet all day with Ricardo (no 4:30 on Thursday)
The Fun: 3 Rounds
2x :30 On/:30 Off p Station
– Handstand Hold Shoulder Taps or Low Plate Step Ups
– Cal Bike
– Sit Ups
Rest Until 7:30 (2:00 from last sit up)
Score is total number of reps across the rounds/workout
Friday
WU: 3x
Gate Run
3x [MB Clean + 4 Wall Balls]
24 Hollow Flutter Kicks
6/4 Chin Ups
Strength: E3M x5
Hi Hang Squat Clean
+ 2 – 1 – 0
Front Squats
20/12 Russian Twists (45#)
The Fun: 6 RFT
12/9 Jump Assisted Strict Pull Ups
6 Back Rack Stepback Lunges p Leg (95#/65#) (switch lead legs each round)
Gate Run
Saturday
Classes meet at 8am & 9:30am
The Fun: 28:00 AMRAP
18 Alt DB Snatch
36 Double Under
12 Toes to Bar
6 Tall Box Jumps
Rest 1:00
