Wednesday, Jun 10
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUAT
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUAT
12 DOUBLE UNDERS
10 SUMO SQUATS
Clean 3x2
(Load)
Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
AMRAP: Handstand Push-ups, Bike, & Pistol Squats
(Rounds + Reps)
Complete as many rounds as possible in 14 minutes of:
-10 handstand push-ups
-20-calorie Bike
-10 alternating pistol squats
-10 handstand push-ups
-20-calorie Bike
-10 alternating pistol squats
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jun 11
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
Push Jerk 5x3
(Load)
Push Jerk 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
DB Deadlift, power cleans, and DU's
()
FOR TIME -
30 dumbbell deadlifts
30. double unders
20 dumbbell Power cleans
15. dumbbell deadlifts
30. double unders
10 dumbbell power cleans
5. dumbbell deadlifts
30. double unders
5. dumbbell Power cleans
#35/#50
30 dumbbell deadlifts
30. double unders
20 dumbbell Power cleans
15. dumbbell deadlifts
30. double unders
10 dumbbell power cleans
5. dumbbell deadlifts
30. double unders
5. dumbbell Power cleans
#35/#50
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Jun 12
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
Fight Gone Bad
(Reps)
Three rounds of:
- Wall-ball
- Sumo deadlift high-pull, #55/#75
- Box Jump, 20" box
- Push-press, #55/75 pounds
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
- Wall-ball
- Sumo deadlift high-pull, #55/#75
- Box Jump, 20" box
- Push-press, #55/75 pounds
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jun 13
Workout of the Day
Hey Buddy
()
For Time
Buy-In:
- 250 meter Run
Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees
Cash-Out:
- 250 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.
Score is the time on the clock when the cash-out of 250 meter Run is completed.
Buy-In:
- 250 meter Run
Then, 5 Rounds of:
- 10 Lunges
- 10 Air Squats
- 10 Sit-Ups
- 8 Burpees
Cash-Out:
- 250 meter Run
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish the buy-in of 250 meter Run before moving on to 5 rounds of 10 Lunges, 10 Air Squats, 10 Sit-Ups, and 8 Burpees. To complete the workout, athlete must complete the cash-out of 250 meter Run.
Score is the time on the clock when the cash-out of 250 meter Run is completed.
