Saturday, Mar 28
Workout of the Day
HELTON
()
Three rounds of:
-Run 800 meters
-30 reps, 50 pound dumbbell squat cleans
-30 Burpees
-Run 800 meters
-30 reps, 50 pound dumbbell squat cleans
-30 Burpees
Sunday, Mar 29
Workout of the Day
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Monday, Mar 30
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 5 x 8
(Load)
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Hang and Push on a 10 min cap
()
**** 10 min time cap. Get as many reps as you can
You will complete all Reps in order working from high to low and back high again.
10 - 9 - 8 - 7 - 6 - 5 - 6 - 7 - 8 - 9 - 10
Hang Power Cleans
Hand Release Push Ups
#85/#125
You will complete all Reps in order working from high to low and back high again.
10 - 9 - 8 - 7 - 6 - 5 - 6 - 7 - 8 - 9 - 10
Hang Power Cleans
Hand Release Push Ups
#85/#125
15 MIN Mobility
(Other / Text)
Work on mobility
Tuesday, Mar 31
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
EMOM all snatches
(Load)
10 min EMOM
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 80%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 80%
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 80%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 80%
Tabata: Push Presses, Sit-ups, SDHPs & Russian Twist
(Reps)
5 ROUNDS
Tabata push presses, 75 lb/105lb.
Tabata sit-ups
Tabata ALTERNATING KB SWINGS #35 lb./50
Tabata Russian twist #25
The Tabata interval is 20 seconds of work (HARD) followed by 10 seconds of rest for 5 intervals. There is no rest between exercises.
Post TOTAL REPS
Tabata push presses, 75 lb/105lb.
Tabata sit-ups
Tabata ALTERNATING KB SWINGS #35 lb./50
Tabata Russian twist #25
The Tabata interval is 20 seconds of work (HARD) followed by 10 seconds of rest for 5 intervals. There is no rest between exercises.
Post TOTAL REPS
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
