Class 7/9-7/14

Hello Tribe! Here is our week of sessions. Remember INTENTION is what we are after. Let’s work to make every rep COUNT!

 

7-9

Beginner

A. Complex Style

10 BW Squats

10 single leg bridges per leg

30sec leopard crawl

Rest 90sec

8 BW Squats

8 single leg beiges per leg

20sec leopard crawl

Rest 90sec

6 BW Squats

6 single leg bridges

10sec leopard crawl

Rest 90sec - complete for 2 total rounds

 

B. Arm farm plate carry 3-4 x 1 lap

B. Strength burpees 3-4 x 8

B. Band pull apart 3-4 x 15
 

C. Accumulate 2min in hardstyle plank

*sets no longer than 20sec

 

Advanced

A. Single arm kb front squat 5x5/5

A. Db pushups 5x max reps

 

B. Step up w/ knee raise (load goblet style if needed) 3x10/10

B. Kb batwing iso hold 3x30sec

B. Stability ball leg curl 3x10
 

C. Arm farm plate carry 3x 1min on 1min off
 

D. 100 BW breathing squats - 1 set of 100 reps

(Scale reps to what you need and record. Don’t force 100 if quality suffers)

 

7-10

Beginner & advanced

A. Superset style (30sec between each exercise)

Prowler march (medium load) x lap

Med ball rotational slam x10 each side

Bear crawl x lap

*5 Rounds - 2-4 min rest between rounds

 

B. Core circuit

Deadbug 2x5/5

Slider push up plank knee tuck 2x5/5

Single arm bottoms up kb carry 2x20yds/side

 

7-12

Beginner

A. Db z press 5x10

A. Supine trx row 5x5-10

A. Hang 5x15-30sec

 

B. Row 3x500m

3rd set is your go all out set and find your 500m time

Rest at least 2min. 

 

C. Birddog 2x5/5

C. Shins to stick 2x10

 

Advanced

A. Kb z press 5x10

A. Supine trx row 5x5-10

A. Hang 5x30-60sec

 

B. Ski erg

4x250m - 2-4min rest

2x500m - 2-4min rest

 

C. Dbl kb rack walk

3x1min on - 1min off

 

7-13

Beginner and advanced

A. Parking lot med ball toss - sprint - toss 5x100yds

2min rest

A. Heavy backwards sled drag (straps. Not belted)

5x lap

2min rest

A. Med ball thrusters

5x10-20

2min rest

 

B. Tgu 3 per side light load

 

C. Kb swing light groove style load 5x15

C. Pump stretch 5x5

 

7-14

TBD Saturday :)

GS Ele.png