Tuesday, Jun 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
Front Squat 8-8-6-6-4-4
(Load)
Front Squat for load:
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#49
(Checkbox)
14 Min EMOM
2 broad jumps
5 push ups
10 hollow rocks
2 broad jumps
5 push ups
10 hollow rocks
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Jun 3
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Overhead Squat 5x3
(Load)
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
3 RNDS: Toes to Bar & Snatch
()
20 toes-to-bars
20 alternating dumbbell snatches
# 35/50
20 alternating dumbbell snatches
# 35/50
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jun 4
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Globeo Work
(Checkbox)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
14 MIN AMRAP
(Rounds + Reps)
14 Min AS MANY ROUNDS AS POSSIBLE
12 BOX JUMPS
14 ALTERNATING KB SWINGS
100 M OVERHEAD PLATE CARRY
#25/#35
12 BOX JUMPS
14 ALTERNATING KB SWINGS
100 M OVERHEAD PLATE CARRY
#25/#35
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Friday, Jun 5
Workout of the Day
#69 WARM UP
(Checkbox)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
30 MIN EMOM RUNNING CLOCK
()
EVERY MIN ON THE MIN FOR 30 MIN
MIN 1 : 10/16 KAL ROW (F/M)
MIN 2: 10 DEADLIFTS (HALF YOUR BODY WEIGHT)
MIN 3: 05 MAN MAKERS. #25/#40
MIN 4: 30 DOUBLE UNDERS
MIN 5: 25 SIT UPS
MIN 1 : 10/16 KAL ROW (F/M)
MIN 2: 10 DEADLIFTS (HALF YOUR BODY WEIGHT)
MIN 3: 05 MAN MAKERS. #25/#40
MIN 4: 30 DOUBLE UNDERS
MIN 5: 25 SIT UPS
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
