Friday, Aug 14
Workout of the Day
140 Warm Up
(Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
Happy Star
()
5-7-9-11 reps for time of:
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
# 95-105-110-115-lb. thrusters
Burpees, jumping over an object
Thrusters, increasing load each round
Run 200 meters at the start of each round
# 95-105-110-115-lb. thrusters
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Saturday, Aug 15
Workout of the Day
CRAIN
()
2 rounds for time of:
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135/95 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95/65 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20/14 lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint
- 34 push-ups
- 50-yard sprint
- 34 deadlifts, 135/95 lb.
- 50-yard sprint
- 34 box jumps, 24-inch box
- 50-yard sprint
- 34 clean and jerks, 95/65 lb.
- 50-yard sprint
- 34 burpees
- 50-yard sprint
- 34 wall-ball shots, 20/14 lb. ball
- 50-yard sprint
- 34 pull-ups
- 50-yard sprint
Sunday, Aug 16
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Aug 17
Workout of the Day
142 Warm Up
(Checkbox)
3 Rounds
50m med ball carry #14
12 alt lunges
10 Groiners
50m med ball carry #14
12 alt lunges
10 Groiners
Push Jerk 5-5-3-3-3-1-1-1-1
(Load)
Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
(IF USING WEIGHT WORK UP TO 80% MAX)
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
(IF USING WEIGHT WORK UP TO 80% MAX)
Metcon
()
6 rounds for time of:
14/18-calorie row
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
14/18-calorie row
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
