Friday, Oct 23
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Chipper: Bike, Swings, Row, etc.
()
For time:
• Bike 3000m
• 75 Kettlebell Swings
• Row 1000m
• 60 Wall ball shots
• Run 800m
• 45 Pull-ups
• Bike 3000m
• 75 Kettlebell Swings
• Row 1000m
• 60 Wall ball shots
• Run 800m
• 45 Pull-ups
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Saturday, Oct 24
Workout of the Day
BOWEN
()
3 rounds for time of:
• Run 800 meters
• 275/185 lb. deadlifts, 7 reps
• 10 burpee pull-ups
• 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
• 20 box jumps, 24-inch box
• Run 800 meters
• 275/185 lb. deadlifts, 7 reps
• 10 burpee pull-ups
• 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
• 20 box jumps, 24-inch box
Sunday, Oct 25
Workout of the Day
SUNDAY MOBILITY DAY
(Checkbox)
https://youtu.be/ma2mL7NLCtE
Monday, Oct 26
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
Push Press 7x3
(Load)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
30-40%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
30-40%
Last Light (A)
(Rounds + Reps)
10 Minute AMRAP
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar
​
Workout description video: https://youtu.be/ZEHjn5iDPlY
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar
​
Workout description video: https://youtu.be/ZEHjn5iDPlY
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
