GreenStrength classes july 29-Aug 3

Hello GS Disciples! Here is our week of training.

Class 

Monday 

1) warm up x10min

2) goblet squat / kb swing ladder 10 to 1 / 1 to 10

3) prowler sprint 6x40yds 

3) hollow rocks or holds 6x 10-20sec or x10 rocks 

3) square mat crawl 6x

Tuesday

1) warm up x10min

2) dbl kb press 4-5x6

2) flexed arm hang 4-5x time, or chin up 4-5x2-6, or seated band pulldown 4-5x12-15

3) birddog row 3-4x8/8

3) Single or Double Leg Slider Leg Curl 4 rungs of 4-3-2-1

3) Push Up or Single Arm Push Up Progression 4 rungs of 4-3-2-1

Wednesday

1) warm up x10min

2) goblet squat 5x5

2) single arm kb deadlift 5x5/5

2) single arm 3 point row 5x8-12

3) single arm farmers walk 3x40yds 

3) push up 3xreps (play with whatever variation you are at)

3) slider crawls 3x 20yds forward and backwards

Thursday 

1) warm up x10min

2) tailpipe - Partner up

Partner A rows 250m while partner B holds dbl kb rack hold. Once partner A is done with 250m switch places and continue for 3 total rounds. Record time. 

3) airdyne cal ladder / hanging leg raise

25cal / 10 hanging leg raise

20cal / 10

15cal / 10

10cal / 10 

4) cool down walk or mobility 

Friday 

1) Warm Up x10min 

2) GPP Circuit - 6-10 rounds 

-Tall Kneeling KB Halos x5/5

-Side Plank f/ elbow x15sec each side

-90/90 rotations into single arm trx row x5 each side 

-Single Arm Bridge x5 each side 

-Prowler Walk (light load) x80yds

-Crawl any variation x20yds

Saturday

Greg Morris 9am FREE MOBILITY CLASS

Marc Howard 10am KB Skills Class ($20/drop in)

Interested in trying is out but have no idea what this stuff is? Doesn’t matter. We only ask you to do what you are capable of doing. Our goal is to teach you how to do this correctly, safely, and more effective. Contact us today to try out a FREE WEEK of our classes.

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