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.
Sunday, Jun 14
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Jun 15
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Bench Press 5x5
(Load)
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
60%
#67 WOD
(Rounds + Reps)
6 min AMRAP
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
10 deadlifts
10 overhead walking lunges- with a plate if possible #25/35
#125/155
Rest 1 min
6 min AMRAP
15 Plate Ground to overhead #25/35
8 Burpees
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Jun 16
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Power Snatch 3 x 2
(Load)
Power Snatch
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
#1: 2 reps
#2: 2 reps
#3: 2 reps
@ 60%
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
#1: 3 reps
#2: 3 reps
#3: 3 reps
No more than 60 % of OHS weight
Hang Squat Snatch 5x1
(Load)
Hang Squat Snatch
: 1-1-1-1-1
60%
: 1-1-1-1-1
60%
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
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
