Wednesday, Oct 28
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
Front Squat 5x10
(Load)
Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
Metcon
(Rounds + Reps)
In 4 minutes, attempt to complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Oct 29
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Back Squat 5x10
(Load)
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40%
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40%
Helen
()
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings #35/50
• 12 Pull-ups
• 400m run
• 21 Kettlebell Swings #35/50
• 12 Pull-ups
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Oct 30
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
SYLB Workout 2
()
For time:
•100 double-unders
•21 burpees
•75 double-unders
•15 burpees
•50 double-unders
•9 burpees
•100 double-unders
•21 burpees
•75 double-unders
•15 burpees
•50 double-unders
•9 burpees
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Saturday, Oct 31
Workout of the Day
GAZA
()
5 rounds for time:
• 35 kettlebell swings, 1.5 pood
• 30 push-ups
• 25 pull-ups
• 20 box jumps, 30" box
• 1 mile run
• 35 kettlebell swings, 1.5 pood
• 30 push-ups
• 25 pull-ups
• 20 box jumps, 30" box
• 1 mile run
