Tuesday, Nov 10
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
Back Squat 5x5
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
OGAR
(Rounds + Reps)
(As Many Rounds As Possible) AMRAP 14 mins of:
• Snatch, 3 reps (95/#135)
• Muscle-Up, 1 rep
• Wallball Shots, 12 reps (14/20#)
• Snatch, 3 reps (95/#135)
• Muscle-Up, 1 rep
• Wallball Shots, 12 reps (14/20#)
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, Nov 11
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
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
143 WOD
(Rounds + Reps)
WORKOUT
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Thursday, Nov 12
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Squat Clean 4x3
(Load)
Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Hotshots 19
()
4 rounds for time of:
• 30 Squats
• 09 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
• 30 Squats
• 09 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Globo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
Goblets, PC, and BJ 14 min AMRAP
(Rounds + Reps)
14 min AMRAP
15 Goblet Squats #35/50
10 power snatch #65/95
12 Box jumps
15 Goblet Squats #35/50
10 power snatch #65/95
12 Box jumps
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Friday, Nov 13
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
FRIDAY FUNDAY
()
3 ROUNDS FOR TIME
14 KB FIGURE 8'S
14 KB SWINGS
14 POWER CLEANS
14 HANDSTAND PUSH UPS
14 CAL SKI ERG
#35/#50. (DB AND KB)
#95/you #105 RX LIFTS
14 KB FIGURE 8'S
14 KB SWINGS
14 POWER CLEANS
14 HANDSTAND PUSH UPS
14 CAL SKI ERG
#35/#50. (DB AND KB)
#95/you #105 RX LIFTS
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
