Friday, Nov 13
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
FRIDAY FUNDAY
()
3 ROUNDS FOR TIME
14 KB FIGURE 8'S
14 KB SWINGS
14 POWER CLEANS
14 HANDSTAND PUSH UPS
14 CAL SKI ERG
#35/#50. (DB AND KB)
#95/you #105 RX LIFTS
14 KB FIGURE 8'S
14 KB SWINGS
14 POWER CLEANS
14 HANDSTAND PUSH UPS
14 CAL SKI ERG
#35/#50. (DB AND KB)
#95/you #105 RX LIFTS
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Saturday, Nov 14
Workout of the Day
ARTIE
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95/65 lb.
• 5 pull-ups
• 10 push-ups
• 15 squats
• 5 pull-ups
• 10 thrusters, 95/65 lb.
Sunday, Nov 15
Workout of the Day
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Monday, Nov 16
Workout of the Day
WARM UP 3
(Checkbox)
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
Bench Press 10-10-6-6-4-4-3-3
(Load)
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 50%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 50%
Box Jumps, Push Jerk, Echo Bike
(Calories)
Complete as many Echo bike calories as possible in 12 minutes while performing rounds of:
10 box jumps
10 push jerks
20 seconds of Echo bike
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
* LOG YOUR TOTAL CALORIES
10 box jumps
10 push jerks
20 seconds of Echo bike
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
* LOG YOUR TOTAL CALORIES
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
