Friday, Sep 25
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Overhead Squat 5x2
(Load)
Overhead Squat for load:
***DO NOT ATTEMPT MAX ON THIS LIFT
#1: 2 rep
#2: 2 rep
#3: 2 rep
#4: 2 rep
#5: 2 rep
***DO NOT ATTEMPT MAX ON THIS LIFT
#1: 2 rep
#2: 2 rep
#3: 2 rep
#4: 2 rep
#5: 2 rep
Workout 22.2
()
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull ups and
Bar-facing burpees
Time cap: 10 minutes
Pull ups and
Bar-facing burpees
Time cap: 10 minutes
COOL DOWN STRETCH
(Checkbox)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
Saturday, Sep 26
Workout of the Day
Hero Workout of Your Choice
()
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Sep 27
Workout of the Day
30 MIN YOGA STRETCHING
(Checkbox)
FOLLOW ROUTINE
Monday, Sep 28
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Deadlift 5-5-3-3-3-1-1-1-1
(Load)
Deadlift 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
100%
#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
100%
AMRAP x 2
(Rounds + Reps)
X 2 ROUNDS ( TTL workout time is 16 min w/rest)
5 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
2 MIN AMRAP
10 BURPEES
10 PUSH UPS
5 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
2 MIN AMRAP
10 BURPEES
10 PUSH UPS
MOBILITY 3.3
(Other / Text)
MOBILITY
