Friday, Dec 26
Workout of the Day
WARM UP 5
(Checkbox)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift)
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
3 RNDS: Kettlebell Swings, DOUBLE Unders, & Run
()
3 rounds for time of:
-30 kettlebell swings,#35/#55
-30 REVERSE LUNGES
-Run 400 meters
-30 kettlebell swings,#35/#55
-30 REVERSE LUNGES
-Run 400 meters
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Dec 27
Workout of the Day
COFFLAND
()
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800-m run
-30 push-ups
Each time you drop from the bar, perform:
-800-m run
-30 push-ups
Sunday, Dec 28
Workout of the Day
SUNDAY MOBILITY
(Checkbox)
30 MIN MOBILITY
https://youtu.be/CmCysOVh5gA
https://youtu.be/CmCysOVh5gA
Monday, Dec 29
Workout of the Day
WARM UP 7
(Checkbox)
04 Turkish Get up #10
10 Lateral bounds
10 lunges
03 Caterpillar walks
10 Lateral bounds
10 lunges
03 Caterpillar walks
Power snatch, Snatch balance, and Squat snatch
(Load)
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Pressure
(Rounds + Reps)
10 min As many Rounds as possible.
07. Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
07. Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
15 MIN MOBILITY
(Other / Text)
https://youtu.be/02CXqvEICCM
