Wednesday, Nov 20
Workout of the Day
WARM UP 7
(Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Cat/COW
10 Lateral bounds
10 lunges
3 Cat/COW
TABATA GYMNASTICS
(Reps)
4 ROUNDS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
AMRAP 10: Thrusters, Hang Power Cleans, SDHPs
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 rep
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 rep
SHOULDER MOBILITY
(Not Scored)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Thursday, Nov 21
Workout of the Day
Warm UP
(Other / Text)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
Back Squat 10-8-6-4-2
(Load)
Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
4 RNDS: Row, Power Snatch, & Burpees
(Time)
4 rounds for time of:
-Â 15-cal. row
-Â 12 power snatches
-Â 9 burpees
♀ 65 lb. ♂ 95 lb.
-Â 15-cal. row
-Â 12 power snatches
-Â 9 burpees
♀ 65 lb. ♂ 95 lb.
Stretch and mobility
(Time)
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Friday, Nov 22
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Task-Priority Nate
(Time)
10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 53 lb
♂ 70 lb
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 53 lb
♂ 70 lb
HIP FLEX MOBILITY
(Not Scored)
https://youtu.be/Z04ldN6WnRY
Saturday, Nov 23
Workout of the Day
BRIAN
(Time)
Three rounds for time of:
- 15 foot Rope climb, 5 ascents
- 185/125 pound Back squat, 25 reps
- 15 foot Rope climb, 5 ascents
- 185/125 pound Back squat, 25 reps
