Saturday, May 30
Workout of the Day
DAE HAN
()
Three rounds of:
-Run 800 meters with a 45 pound barbell
-15 foot Rope climb, 3 ascents
-135/95 pound Thruster, 12 reps
-Run 800 meters with a 45 pound barbell
-15 foot Rope climb, 3 ascents
-135/95 pound Thruster, 12 reps
Sunday, May 31
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Jun 1
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
Deficit Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 60%
Stand on a 45# plate -something approximately 2-3" thick (books can be used instead) so that your starting position is higher while the barbell/broom is lower than your normal setup.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 60%
Stand on a 45# plate -something approximately 2-3" thick (books can be used instead) so that your starting position is higher while the barbell/broom is lower than your normal setup.
Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Metcon
()
For time:
ASSLT BIKE CALORIES AND GROUND TO SHOULDER SANDBAG
****** SEE REPS BELOW
♀ 18-12-7 calories, 95 lb
♂ 21-15-9 calories, 125 lb
ASSLT BIKE CALORIES AND GROUND TO SHOULDER SANDBAG
****** SEE REPS BELOW
♀ 18-12-7 calories, 95 lb
♂ 21-15-9 calories, 125 lb
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Tuesday, Jun 2
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Front Squat 8-8-6-6-4-4
(Load)
Front Squat for load:
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#1: 8 reps @ 45%
#2: 8 reps @ 45%
#3: 6 reps @ 55%
#4: 6 reps @ 55%
#5: 4 reps @ 65%
#6: 4 reps @ 65%
#49
(Checkbox)
14 Min EMOM
2 broad jumps
5 push ups
10 hollow rocks
2 broad jumps
5 push ups
10 hollow rocks
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
