Friday, Feb 27
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
Lungs on Fire
()
For Time
16 min Time Cap
15 Chest to bar Pull ups
36 Kal ski
50 Double unders
12 Chest to bar Pull ups
30 kal ski
40 Double unders
9 Chest to Bar Pull ups
24 Kal Ski
20 Double Unders
16 min Time Cap
15 Chest to bar Pull ups
36 Kal ski
50 Double unders
12 Chest to bar Pull ups
30 kal ski
40 Double unders
9 Chest to Bar Pull ups
24 Kal Ski
20 Double Unders
10 min Yoga stretching warm up
(Other / Text)
https://youtu.be/VaoV1PrYft4
Follow with 5 min of cardio of your choice
Follow with 5 min of cardio of your choice
Saturday, Feb 28
Workout of the Day
BIG SEXY
()
5 rounds for time of:
- 6 deadlifts, 315/205 lb.
- 6 burpees
- 5 cleans, 225/155 lb.
- 5 chest-to-bar pull-ups
- 4 thrusters, 155/105 lb.
- 4 muscle-ups
- 6 deadlifts, 315/205 lb.
- 6 burpees
- 5 cleans, 225/155 lb.
- 5 chest-to-bar pull-ups
- 4 thrusters, 155/105 lb.
- 4 muscle-ups
Sunday, Mar 1
Workout of the Day
30 MIN YOGA STRETCHING
(Checkbox)
FOLLOW ROUTINE
Monday, Mar 2
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
Thruster, Push Press, Push Jerk, & Split Jerk
(Load)
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
12 min AMRAP K2E, DB POWER SNATCH, T2B, BURP
(Rounds + Reps)
12 Min AMRAP
12 BURPEES
10 TOES TO BAR
12 ALTERNATING DUMBBELL SNATCHES #35/50
10 KNEES TO ELBOW
12 BURPEES
10 TOES TO BAR
12 ALTERNATING DUMBBELL SNATCHES #35/50
10 KNEES TO ELBOW
Mobility for the day
(Other / Text)
Mobility routine used for recovery
