Thursday, Apr 23
Workout of the Day
WARM UP 5
(Checkbox)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
AMRAP 7: Row & Deadlifts
(Rounds + Reps)
Complete as many rounds as possible in 7 minutes of:
300 M ROW
3 DEADLIFTS #125/#165
300 M ROW
3 DEADLIFTS #125/#165
71 WOD
()
4 ROUNDS FOR TIME
07 HANDSTAND PUSH UPS
200 M RUN
10 DB POWER SNATCH #35/55
07 HANDSTAND PUSH UPS
200 M RUN
10 DB POWER SNATCH #35/55
MOBILITY THIS
(Checkbox)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Friday, Apr 24
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
EMOM THEM SNATCHES
(Reps)
EVERY MIN ON THE MIN FOR 12 MIN
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
TABATA WALL SIT, BALL SLAM, WEIGHTED STEP UPS
(Reps)
6 ROUNDS
.20 SEC WORK .10 REST ** REST 30 SEC AFTER EACH COMPLETED ROUND
WALL SIT
DOUBLE UNDERS
MED BALL SLAM
WEIGHTED BOX STEP UPS #25/#35
RECORD TTL REPS
.20 SEC WORK .10 REST ** REST 30 SEC AFTER EACH COMPLETED ROUND
WALL SIT
DOUBLE UNDERS
MED BALL SLAM
WEIGHTED BOX STEP UPS #25/#35
RECORD TTL REPS
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Saturday, Apr 25
Workout of the Day
BRADSHAW
()
10 rounds for time of:
- 3 Handstand push-ups
- 6 Deadlift, 225/155 lb.
- 12 Pull-ups
- 24 Double-unders
- 3 Handstand push-ups
- 6 Deadlift, 225/155 lb.
- 12 Pull-ups
- 24 Double-unders
Sunday, Apr 26
Workout of the Day
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
