Gooood! Jelly legs
No sled - treadmill push

Jacinto

Had to do lunges last because the sled was available first.  Went from 10 minutes of lunges to lunges to failure. Legs are done for awhile…👍

Jeremy

Lower Body Mobility 

Walking Lunges 10 min non stop 
Rest 2 min 
Step Up 10 min non stop 
Rest 2 min 
Sled Push 10 min non stop

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight Squats

Lower Body Mobility Prep

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- Place the hands about halfway down the sled handles
- Assume a staggered stance, and lean forward so that your spine is parallel to the ground and your lower back is flat
- Your hips should be slightly elevated, and your elbows straight or bent, so your shoulders are almost touching the handles (just depends on the sled or personal preference)
- Keep your arms locked and begin aggressively driving forward with your legs
- Maintain a forward lean and push through the balls of your feet
- Core should remain engaged throughout the movement

Sled Push

Tuesday Lower Body 11/22
10 minutes sled -lunge -step up

37:50….what a workout…even if I’m a day late!

Todd

Amanda

26:40. Halled ass.  27.5 lbs for everything other than 35 lbs for lunges. 363 calories burned.

Mark Miller

Sunday MetCon 4/21 50-5-5 Set

Greg Parks

Brian

Nice workout- I modified the pull-ups with bands..

Total Body Monday 4/22

Jeff Ryan

Great workout. Added mobility during the rest periods for the farmers walks.

Tuesday Farmers Day 4/23

Killer. Used 25 DBs for everything except racks where I used 35 DBs
6 rounds

Wednesday AMRAP 4/24

Wall Mobility Video 4/25 Thursday

7 rounds /110 lbs on bench, 70 on remainder + ruck

Tuesday Lower Body 11/22 10 minutes sled -lunge -step up

Community

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