The Script: Workouts for the Week of 081318

 We had a great first week of FREE Fitness classes! Jump in this week with classes meeting Monday and Wednesday at 6am and 7pm and on Friday at 6am! Classes are free for the month of August! 

We had a great first week of FREE Fitness classes! Jump in this week with classes meeting Monday and Wednesday at 6am and 7pm and on Friday at 6am! Classes are free for the month of August! 

The Script: Monday 081318

The Warm Up: 

Redwing Run

And Then, Joel’s Mini-Band Booty Burn Program 

Glute Ham Brides

Side Step City

Knees Out with a Shout Air Squats 

Arm Circles and Push Ups as a Break from the Glute Growth 

 

The Strength: Front Squat EMOM

10-1-9-2-8-3-7-4-6-5 (HAP but no jumps)

-Suggested Rx would likely be 185#/125# but this is about gambling on yourself. You are pretty much defined by the 10 but you must, almost more importantly, consider the 8 since it will be around the middle. Theoretically a dropped bar does not knock you out as you do have the entire minute to get it done BUT the goal is unbroken. 10 can you leave you out there for a majority of the minute because you know you have just 1 in the next minute. 

 

The Conditioning: 10:00 EMOM

:50 Work/:10 Transition 

M1: ME HSPU

M2: 10 Deadlift (Use weight from front squat EMOM)

-Score is number of HSPU achieved 

 

 

 

The Script: Tuesday 081418

The Warm Up: (12:00)

400m Run

Squat Hops Down

Bear Crawl Back

Redwing Run

Burpee Broad Jump Down

Bear Crawl Back

Taco Loop Run

Step Toe Touch Down

In-Step Stretch Back 

Taco Loop Run

 

The Stamina: (allot 30:00)

800m Run (6:00 co)

2:00 Break

400m Run (11:00 co)

1:00 Break

Taco Loop Run (13:00 co)

1:00 Break

400m Run (17:00 co)

2:00 Break 

800m Run 

-We will utilize heats to spread out on the sidewalk sending groups of 5 or 6 every :10 to start. 

 

The Conditioning: 10-9-8-7-6-5-4-3-2-1 (8:00 AMRAP)

Toes to Bar 

Burpees 

 

The 2nd Conditioning: 100 Sit Ups for Time (3:00 co)

 

The Script: Wednesday 081518

The Warm Up: 

Redwing Run

3 Rounds

6/4 Strict Pull Ups

8 Plate Ground to Overhead 

10 OH Lunge

12 Russian Twists 

 

The Conditioning: 3 RFT

2 Rounds

  7 Power Clean & Jerk (135#/95#)

  7 Burpee Box Jumps (24”/20”)

And Then, 70 Double Unders

 

The Script: Thursday 081618

The Warm Up: 

Redwing Run

5-4-3-2-1

Strict Pull Ups 

10 Narrower Than Normal Air Squats 

 

The Conditioning: 15:00 AMRAP 

8/6 Strict Pull Ups 

12 OH Plate Sit Ups (45#/25#)

16 Pistols

Taco Loop Run 

 

 

The Script: Friday 081718

The Warm Up: 4x 

150m Row (Row every other round in larger classes. Taco loop run for the alternate) 

10 Jumping Squats 

10 KB Deadlifts (Sumo Stance) 

5 Burpees 

 

The Conditioning: “Fight Gone Bad” 

3 Rounds with1:00 Per Station

Wall Balls (20#/14#)

Sumo Deadlift High Pulls (75#/55#)

Box Jumps (20”)

Push Press (75#/55#)

Calorie Row

Rest

 

The Script: Saturday 081818

TBD