Sunday, Sep 13
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Sep 14
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Push Jerk 10-8-6-4-2
(Load)
Push Jerk for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
AMRAP 12: Box Jumps & KB Swings
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Sep 15
Workout of the Day
WARM UP 6
(Checkbox)
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
Front Squat 5x1
(Load)
Front Squat for load:
#1: 1 reps
#2: 1 reps
#3: 1 reps
#4: 1 reps
#5: 1 reps
Work to 90-100%
#1: 1 reps
#2: 1 reps
#3: 1 reps
#4: 1 reps
#5: 1 reps
Work to 90-100%
Elizabeth
()
21-15-9 reps for time of:
- Clean 135/95#
- Ring dips
- Clean 135/95#
- Ring dips
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Sep 16
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
Snatches
(Load)
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Work up to your 85% on your last squat snatches
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Work up to your 85% on your last squat snatches
Metcon
()
30-20-10 reps for time of:
Echo bike calories
Pull-ups
Echo bike calories
Pull-ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
