Friday, Jul 11
Workout of the Day
WARM UP 3
(Rounds + Reps)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Bear Complex
(Load)
3- 5 Rounds for Max Load:
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
#58 WOD
()
FOR TIME :
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Jul 12
Workout of the Day
BRUCK
()
Four rounds for time of:
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
Sunday, Jul 13
Workout of the Day
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jul 14
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Deadlift 5-5-3-3-3-1-1-1-1
(Load)
Deadlift 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
UP TO 80%
#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
UP TO 80%
4 Rounds for time of Bike Cal, K2E, & Back Squats
()
4 Rounds for time
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats from the ground #65/#95
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats from the ground #65/#95
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
