Monday, Jun 1
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Deficit Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 60%
Stand on a 45# plate -something approximately 2-3" thick (books can be used instead) so that your starting position is higher while the barbell/broom is lower than your normal setup.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 60%
Stand on a 45# plate -something approximately 2-3" thick (books can be used instead) so that your starting position is higher while the barbell/broom is lower than your normal setup.
Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Metcon
()
For time:
ASSLT BIKE CALORIES AND GROUND TO SHOULDER SANDBAG
****** SEE REPS BELOW
♀ 18-12-7 calories, 95 lb
♂ 21-15-9 calories, 125 lb
ASSLT BIKE CALORIES AND GROUND TO SHOULDER SANDBAG
****** SEE REPS BELOW
♀ 18-12-7 calories, 95 lb
♂ 21-15-9 calories, 125 lb
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Tuesday, Jun 2
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Front Squat 8-8-6-6-4-4
(Load)
Front Squat for load:
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#49
(Checkbox)
14 Min EMOM
2 broad jumps
5 push ups
10 hollow rocks
2 broad jumps
5 push ups
10 hollow rocks
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Jun 3
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Overhead Squat 5x3
(Load)
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
3 RNDS: Toes to Bar & Snatch
()
20 toes-to-bars
20 alternating dumbbell snatches
# 35/50
20 alternating dumbbell snatches
# 35/50
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jun 4
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Globeo Work
(Checkbox)
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 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
14 MIN AMRAP
(Rounds + Reps)
14 Min AS MANY ROUNDS AS POSSIBLE
12 BOX JUMPS
14 ALTERNATING KB SWINGS
100 M OVERHEAD PLATE CARRY
#25/#35
12 BOX JUMPS
14 ALTERNATING KB SWINGS
100 M OVERHEAD PLATE CARRY
#25/#35
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
