Workout

Week of 11/14

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THROWBACK 2014- Remember this old gym? Classes just started to get popular!  

DAY 1

Warm Up
Lateral lunge, low crawl, ninja squats

Strength
4x
6 Sumo Deadlifts
8 Dub Tap Push Ups
10 Pulse V-Ups

8 min
10 Dub Longcycle
5 Push Ups

Finish
3x
5 S-Leg SB HC
10 AbMat Crossover Crunch
15 American Swings


DAY 2

Warm Up
Frog, S2S, scorpion, handstand walkouts

Strength
4x
8 FSQ
8 Palloff Press
8 Peg board Pull ups

8 Min
10 KB Snatch /side
10 Air Squats

Finish
>< Reverse Sled Drag
>< Lateral Bench/Block Hop
>< Lateral Crawl
10 /side Shovel Lift


DAY 3

Warm Up
400 meter jog, ><jumping lunge, pvc warm up

Strength
5x
5 Power Snatch
10 Slam Ball

3x
30 Frog Pumps
30 AbMat Sit Ups
10 Side Plank Fire Hydrants

Finish
12 Min
10 KB Curl
10 KB Skull Crushers
100 M Row
10 Face Pulls
10 Dips

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