We are transitioning into new Part A’s this week and will be working on these for the next 5 weeks. As we get ready for the CDM 5k we will be increasing our running distance each Monday. Wednesdays we’ll be working on upper body strength and skill and Thursday/Friday’s we’ll be doing Front Squats to incorporate more squats and core strength! Workouts will be posted at noon on Sunday for the next 5 weeks. Enjoy!
Day 1
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Knee Tuck
Situps
Back Extensions
1.33 mile run loop
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch and back to gym
Day 2
5-6 Sets
6 Push Jerks
2 Turkish Getups
As many reps as possible in 12 mins of:
1 Deadlifts, 185/125 lbs
1 Push Press
2 Deadlifts, 185/125 lbs
2 Push Press
3 Deadlifts, 185/125 lbs
3 Push Press ...
Continue adding 1 rep each round to each movement until time expires.
Day 3
Alternating
5 Front Squats with 2 second pause at bottom
10 Pushups
Complete as many rounds as possible in 16 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows Run,
200 m