Monday, Nov 9
Workout of the Day
WARM UP 4
(Rounds + Reps)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
SCOTS Press 4 X 4
(Emoji Selection)
Sots press
BAR ONLY
BAR ONLY
Snatch Balance 4x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
AGOQ 21.5
()
For time:
12-9-6 reps of:
• Overhead squat
• Burpee box jump-over
#65/95. 20'., 24-in. box
12-9-6 reps of:
• Overhead squat
• Burpee box jump-over
#65/95. 20'., 24-in. box
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
WARM UP 5.2
(Checkbox)
3 ROUNDS THROUGH
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
Metcon
(Rounds + Reps)
Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
Cool down time
(Checkbox)
10 MIN cool down
https://youtu.be/y3rJ5AzoQzk
https://youtu.be/y3rJ5AzoQzk
Tuesday, Nov 10
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Back Squat 5x5
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
OGAR
(Rounds + Reps)
(As Many Rounds As Possible) AMRAP 14 mins of:
• Snatch, 3 reps (95/#135)
• Muscle-Up, 1 rep
• Wallball Shots, 12 reps (14/20#)
• Snatch, 3 reps (95/#135)
• Muscle-Up, 1 rep
• Wallball Shots, 12 reps (14/20#)
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Wednesday, Nov 11
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
143 WOD
(Rounds + Reps)
WORKOUT
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Thursday, Nov 12
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Squat Clean 4x3
(Load)
Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Hotshots 19
()
4 rounds for time of:
• 30 Squats
• 09 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
• 30 Squats
• 09 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Globo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
Goblets, PC, and BJ 14 min AMRAP
(Rounds + Reps)
14 min AMRAP
15 Goblet Squats #35/50
10 power snatch #65/95
12 Box jumps
15 Goblet Squats #35/50
10 power snatch #65/95
12 Box jumps
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
