Friday, Sep 4
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
Metcon
()
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Saturday, Sep 5
Workout of the Day
31 HEROES
(Reps)
AMRAP 31 minutes:
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Sunday, Sep 6
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Sep 7
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
Push Press 5-5-4-4-3-3-2-2
(Load)
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 80%
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 80%
Annie
()
50-40-30-20-10 reps for time of:
- Double-Unders
- Sit-ups
- Double-Unders
- Sit-ups
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
