Friday, Nov 28
Workout of the Day
Warm UP
(Checkbox)
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
Dirty Thirty
()
-30 Box Jumps (24/20 in)
-30 Jumping Pull-Ups
-30 Kettlebell Swings (35/26 lb)
-30 Lunges
-30 Knees-to-Elbows
-30 Push Press (45/35 lb)
-30 Back Extensions
-30 Wall Balls (20/14 lb)
-30 Burpees
-30 Double-Unders
-30 Jumping Pull-Ups
-30 Kettlebell Swings (35/26 lb)
-30 Lunges
-30 Knees-to-Elbows
-30 Push Press (45/35 lb)
-30 Back Extensions
-30 Wall Balls (20/14 lb)
-30 Burpees
-30 Double-Unders
HIP FLEX MOBILITY
(Not Scored)
https://youtu.be/Z04ldN6WnRY
Saturday, Nov 29
Workout of the Day
GAZA
()
5 rounds for time:
- 35 kettlebell swings, 1.5 pood
- 30 push-ups
- 25 pull-ups
- 20 box jumps, 30" box
- 1 mile run
- 35 kettlebell swings, 1.5 pood
- 30 push-ups
- 25 pull-ups
- 20 box jumps, 30" box
- 1 mile run
Sunday, Nov 30
Workout of the Day
SUNDAY MOBILITY DAY
(Checkbox)
https://youtu.be/ma2mL7NLCtE
Monday, Dec 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
Snatch Balance 5x2
(Load)
Snatch Balance for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Hang Power Snatch 5x3
(Load)
Hang Power Snatch 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
Power Snatch 3x3
(Load)
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
5 RNDS: Row
(Meters)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
