Thursday, Aug 6
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Bench Press 10-10-6-6-4-4-3-3
(Load)
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 75%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 75%
#50
()
4 Rounds for time
20 Calorie assault bike
10 Knees-to-elbows
10 barbell back squats from the ground #65/95
20 Calorie assault bike
10 Knees-to-elbows
10 barbell back squats from the ground #65/95
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Friday, Aug 7
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Split Jerk 4x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
Metcon
()
For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Saturday, Aug 8
Workout of the Day
BOWEN
()
3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
Sunday, Aug 9
Workout of the Day
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
