Sunday, Jul 26
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Jul 27
Workout of the Day
140 Warm Up
(Reps)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
Clean & Jerk 5x3
(Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
# 70-75%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
# 70-75%
AMRAP 12: HSPUs, Row & Pistols
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
- 10 handstand push-ups to 6-in. deficit
- 20-calorie row
- 14 single-legged squats, alternating
- 10 handstand push-ups to 6-in. deficit
- 20-calorie row
- 14 single-legged squats, alternating
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Tuesday, Jul 28
Workout of the Day
WARM UP 3
(Rounds + Reps)
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
Front Pause Squat 4x5
(Load)
Front Pause Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
21->3: Lunges, Thrusters, Pull-ups, K2Es
()
For time, 21-18-15-12-9-6 and 3 rep rounds of:
- Walking lunge steps
- Barbell thruster #65/95
- Pull-ups
- Knees to elbows
- Walking lunge steps
- Barbell thruster #65/95
- Pull-ups
- Knees to elbows
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, Jul 29
Workout of the Day
142 Warm Up
(Other / Text)
3 Rounds
50m med ball carry #14
12 alt lunges
10 Groiners
50m med ball carry #14
12 alt lunges
10 Groiners
GYMNASTICS WORK TABATA
(Reps)
TABATA 0.30 SEC (WORK)/ (.020 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK * FOR METERS
HOLLOW ROCKS
BARBELL AB ROLL OUT
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK * FOR METERS
HOLLOW ROCKS
BARBELL AB ROLL OUT
# 60 WOD
()
5 Rounds for Time
10 Wall Balls #14/#18
12 alternating dumbbell power snatch
8 Barbell Push press #65/95
6 barbell Reverse lunges(Front rack position)
10 Wall Balls #14/#18
12 alternating dumbbell power snatch
8 Barbell Push press #65/95
6 barbell Reverse lunges(Front rack position)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
