Friday, Jul 3
Workout of the Day
WARM UP 6
(Rounds + Reps)
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
Back Squat 5-5-3-3-3-1-1-1-1-1
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
Run Swing Lunge
()
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
MOBILITY THIS
(Other / Text)
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
Saturday, Jul 4
Workout of the Day
MCGHEE
(Rounds + Reps)
AMRAP in 30 minutes of:
-275/185 pound Deadlift, 5 reps
-13 Push-ups
-9 Box jumps, 24 inch box
-275/185 pound Deadlift, 5 reps
-13 Push-ups
-9 Box jumps, 24 inch box
Sunday, Jul 5
Workout of the Day
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jul 6
Workout of the Day
WARM UP 6
(Rounds + Reps)
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
BENCH 4-3-3-2-2-2-3-3
(Load)
BENCH PRESS
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
AMRAP: Handstand Push-ups, Row, & Single-Leg Squats
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
