Friday, Dec 12
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
United in Movement Workout 3
(Reps)
20 Min / As Many Reps As Possible
Compete
- 20 Hand Release Push-ups
- 30 Goblet Squats
- 20 Hand Release Push-ups
- 50 Dumbbell Lunges
- 20 Hand Release Push-ups
- 70 Single-arm Suitcase DL
M: 35 lb. dumbbell
F: 25 lb. dumbbell
Compete
- 20 Hand Release Push-ups
- 30 Goblet Squats
- 20 Hand Release Push-ups
- 50 Dumbbell Lunges
- 20 Hand Release Push-ups
- 70 Single-arm Suitcase DL
M: 35 lb. dumbbell
F: 25 lb. dumbbell
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Saturday, Dec 13
Workout of the Day
Hero Workout of Your Choice
()
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Dec 14
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Dec 15
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Back Squat 10-8-6-4-2
(Load)
Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
60-65%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
60-65%
AMRAP 12: Power Snatches, Overhead Walking Lunges, & Rope Climb
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
02 rope climb, 15-ft. rope
06 power snatches
12 DUMBBELL SINGLE ARM overhead walking lunges
♂ 95 lb. ♀ 65 lb.
02 rope climb, 15-ft. rope
06 power snatches
12 DUMBBELL SINGLE ARM overhead walking lunges
♂ 95 lb. ♀ 65 lb.
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
