Congratulations to all our members who completed the Tough Mudder course over the weekend! Woo what an experience.
MONDAY
Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds
Workout
For time:
50 Burpees
For time:
50 Burpees
40 DU’s
30 Burpees
20 DU’s
10 Burpees
5 DU’s
2 minutes after you finish:
2 minutes after you finish:
Max Reps:
Burpees in 1 min
Du’s in 1 min
(you may need your OWN iphone or stop watch to record your 1 min interval)
Your time for the first part and your max reps will be your score for this workout.
Du’s in 1 min
(you may need your OWN iphone or stop watch to record your 1 min interval)
Your time for the first part and your max reps will be your score for this workout.
Core
Star Fish 30 each side x 3
TUESDAY
Focus
MB Slams (partner)
1min on 30 off x 3
Workout
40:20 - (8 rounds - 24minutes)
Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up
40:20 - (8 rounds - 24minutes)
Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up
Core
SB Crawls
Hip Extension
WEDNESDAY
Focus
SB Balance on your butt for
as long as possible.
(no one is to go to knees or
harder without full supervision from a trainer)
Workout
60/60/60/60/REST (25minutes)
KB SDHP
Box Jump or Step Up
Sprints 10m
Lateral Step Overs
REST
5 Rounds
Core
60/60 x 3
60/60 x 3
360 SB spins
Ring Holds
THURSDAY
Focus
SB Russian Twist (no weight
just BWT)
Workout
Workout
33 Min Cutt off.
Partner up and take your
time! No rush Just work!
10 x Deadlift
10 x Deadlift
8 x Push Press - KB
(Each Side)
5 x SA Horizontal Pull
on rings or hardest version you can do. (Each Side)
Core
C’s
SB Superman
FRIDAY
Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes on the rope shakes.
Partner Rope Shake
Partner Farmers Carry
Workout
40/20 x 5 rounds (25 minutes)
40/20 x 5 rounds (25 minutes)
Sit-up
Turkish Get Up L side
Turkish Get Up R side
Turkish Get Up R side
Floor Press L Side
Floor Press R Side
If using a Dumbbell. Try to
use the same one for most exercises and challenge yourself.
Core
60/60 X 3
5 Point Heel Taps
SUPER SATURDAY
Focus
Frisbee
Workout
Speed and Power
20:40 (7 rounds – 28
minutes)
KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball
Suicide Runs
Lunge Switch
Horizontal Wall Ball
Core
Lateral Hand Walks
Knee Flexion Hip Extension
on SB
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