Wednesday, May 27
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Bear Complex
(Load)
3 Rounds
Each round is 3 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 3 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.
AGOQ 21.5
()
For time:
12-9-6 reps of:
- Overhead squat
-Â box jump-over
95/105 lb.,24/ 30-in. box
Time cap: 10 min.
12-9-6 reps of:
- Overhead squat
-Â box jump-over
95/105 lb.,24/ 30-in. box
Time cap: 10 min.
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Thursday, May 28
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
GYMNASTICS WORK TABATA
(Reps)
TABATA 0.30 SEC (WORK)/ (.020 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
Swing Sit-up Lunge
(Reps)
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
SCORE TTL REPS
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
SCORE TTL REPS
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Friday, May 29
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
Grettel
()
10 rounds for time of:
3 clean and jerks
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
3 clean and jerks
3 burpees over the bar
♀ 95 lb. ♂ 135 lb.
15 MIN Mobility
(Other / Text)
Work on mobility
Saturday, May 30
Workout of the Day
DAE HAN
()
Three rounds of:
-Run 800 meters with a 45 pound barbell
-15 foot Rope climb, 3 ascents
-135/95 pound Thruster, 12 reps
-Run 800 meters with a 45 pound barbell
-15 foot Rope climb, 3 ascents
-135/95 pound Thruster, 12 reps
