Wednesday, Aug 12
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
Bear Complex
(Load)
5 Rounds for Max Load:
Each round is 5 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
Each round is 5 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
#55
(Rounds + Reps)
14 MIN AMRAP
20 KAL ROW
10 MED BALL SLAMS #20
20 SIT UPS. #14
8 PUSH PRESS #65
20 KAL ROW
10 MED BALL SLAMS #20
20 SIT UPS. #14
8 PUSH PRESS #65
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Aug 13
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 KB SWINGS
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 KB SWINGS
Push Press 5-5-4-4-3-3-2-2
(Load)
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 75%
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 75%
# 60 WOD
()
5 Rounds for Time
10 Wall Balls #14/#18-20
12 alternating dumbbell power snatch
6 DUMBBELL MAN MAKERS
6 DUMBBELL Reverse lunges(Front rack position)
#30/#40
10 Wall Balls #14/#18-20
12 alternating dumbbell power snatch
6 DUMBBELL MAN MAKERS
6 DUMBBELL Reverse lunges(Front rack position)
#30/#40
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
Friday, Aug 14
Workout of the Day
140 Warm Up
(Checkbox)
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
Happy Star
()
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
# 95-105-110-115-lb. thrusters
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
# 95-105-110-115-lb. thrusters
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Saturday, Aug 15
Workout of the Day
CRAIN
()
2 rounds for time of:
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135/95 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95/65 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20/14 lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135/95 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95/65 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20/14 lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint
