Wednesday, Jul 1
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
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
Work up to 65%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Work up to 65%
Toes-to-bar/Lunge
()
30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Jul 2
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
EMOM all snatches
(Load)
10 min EMOM
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 65%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 65%
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 65%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 65%
AMRAP 15: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, row 500 meters
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, row 500 meters
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Friday, Jul 3
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
Back Squat 5-5-3-3-3-1-1-1-1-1
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
Run Swing Lunge
()
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
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
Saturday, Jul 4
Workout of the Day
MCGHEE
(Rounds + Reps)
AMRAP in 30 minutes of:
-275/185 pound Deadlift, 5 reps
-13 Push-ups
-9 Box jumps, 24 inch box
-275/185 pound Deadlift, 5 reps
-13 Push-ups
-9 Box jumps, 24 inch box
