Thursday, Sep 3
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
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 85%
WORK UP TO 85%
#64 WOD
()
5 Rounds for Time
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Friday, Sep 4
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Metcon
()
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Saturday, Sep 5
Workout of the Day
31 HEROES
(Reps)
AMRAP 31 minutes:
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Sunday, Sep 6
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
