Friday, Aug 7
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Split Jerk 4x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
Metcon
()
For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Saturday, Aug 8
Workout of the Day
BOWEN
()
3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
Sunday, Aug 9
Workout of the Day
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Monday, Aug 10
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
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
@ 75%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 75%
Grip #52
()
4 Rounds for Time
15 box Jumps
12 KB swings
6 seated press
20m Single Arm Waiter Carry #25
15 box Jumps
12 KB swings
6 seated press
20m Single Arm Waiter Carry #25
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
