Sunday, Oct 4
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Oct 5
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
Push Jerk 7x1
(Load)
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
Metcon
(Calories)
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Oct 6
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Sotts Press 4 X 3
(Load)
Sotts Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Metcon
()
20 rounds for time of:
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Oct 7
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Push Press 5x1
(Load)
Push Press: 1-1-1-1-1 rep
Warm up with 5-5-3-3-3 reps
Warm up with 5-5-3-3-3 reps
4 RNDS FOR TIME GOTYA
()
4 rounds for time of:
-12 wall-ball shots
-12 sumo deadlift high pulls, #65
-10 med ball burpees
-Row 20 calories
-Rest 1 minute after each round
-12 wall-ball shots
-12 sumo deadlift high pulls, #65
-10 med ball burpees
-Row 20 calories
-Rest 1 minute after each round
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
