Sunday, Nov 1
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Nov 2
Workout of the Day
WARM UP 4
(Rounds + Reps)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
SCOTS Press 4 X 4
(Emoji Selection)
Sots press
BAR ONLY
BAR ONLY
Snatch Balance 4x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
AGOQ 21.5
()
For time:
12-9-6 reps of:
• Overhead squat
• Burpee box jump-over
#65/95. 20'., 24-in. box
12-9-6 reps of:
• Overhead squat
• Burpee box jump-over
#65/95. 20'., 24-in. box
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
Tuesday, Nov 3
Workout of the Day
Warm up #77
(Other / Text)
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
Bench Press 4x8
(Load)
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
AGOQ 18.2
()
4 rounds for time of:
•15 chest-to-bar pull-ups
•5 cleans #105/155
•15 chest-to-bar pull-ups
•5 cleans #105/155
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Wednesday, Nov 4
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Hang Power Snatch 3x3
(Load)
Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Hang Squat Snatch 3x3
(Load)
Hang Squat Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Games: Ringer 1 & Ringer 2
()
Ringer 1:
30-20-10
• Air Bike Calories
• Toes-to-Rings
Time Cap: 7 minutes for males, 6 minutes for females
Ringer 2:
15-10-5
• Burpees
• Overhead Squats (95/135)
Time Cap: 5 minutes
30-20-10
• Air Bike Calories
• Toes-to-Rings
Time Cap: 7 minutes for males, 6 minutes for females
Ringer 2:
15-10-5
• Burpees
• Overhead Squats (95/135)
Time Cap: 5 minutes
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
