June 20, 2023
June 16, 2023Fitness – Mon, Oct 2
September 28, 2023
100m Jog
Into…
PART 1
1-2 ROUNDS
10 Calf Raises + Tib Raises*
10 Alt. Hip Circles
10 Alt. Bird Dogs
*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toes towards the shins)
Into…
PART 2
3 SETS → :15 WORK / :15 REST*
MVMT 1 – High Knees
MVMT 2 – Bodyweight Good Mornings
MVMT 3 – Butt Kickers
MVMT 4 – Med. Ball Front Squats (2nd Round: Med. Ball Push Press; 3rd Round: Med. Ball Thrusters)
*1 SET = MVMT 1 – MVMT 4
Into…
100m Jog
EMOM x 8 MINUTES
MIN 1 – 5 TNG Deadlifts*
MIN 2 – 100m Run
*Start Light and build to workout weight. No bar slamming for TNG.
(No Measure)
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (225/155)
100m Run
24 Wall Balls (20/14)
100m Run
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (100/70)
KG WB: (9/6)
EVERY 4:00 x 5 SETS
100m Run
8 Deadlift (155/105)
100m Run
24 Wall Balls (14/10)
100m Run
-Rest w/ Time Remaining-
(Score is Slowest Set)
KG BB: (70/47.5)
KG WB: (6/5)
EMOM x 9 MINUTES
MIN1 – 5/5 Sciatic Nerve Floss
MIN 2 – 10 Alt. 90-90 Hip Rotations
MIN 3 – 5/5 Groiners w/Twist*
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.
(No Measure)