Wednesday, Feb 11
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 65%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 65%
3 Rnds: GHDs, Handstand Walk, Overhead Walking Lunges
()
3 rounds for time of:
25 GHD sit-ups
50-foot handstand walk
50-foot Dumbbell single arm overhead walking lunge, Switch at 1/2 way
#35/#45
25 GHD sit-ups
50-foot handstand walk
50-foot Dumbbell single arm overhead walking lunge, Switch at 1/2 way
#35/#45
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Feb 12
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Thruster 4x3
(Load)
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
GETS HEAVY FAST DON'T JUMP TOO QUICK
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
GETS HEAVY FAST DON'T JUMP TOO QUICK
AMRAP 20: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Friday, Feb 13
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
16 AMRAP Bike, kb swings, HSPU
(Rounds + Reps)
16 Min As Many Rounds As Possible
18 Kal Bike. **** See notes for ALL options
14 KB swings
10 HSPU. "25 plate deficit
18 Kal Bike. **** See notes for ALL options
14 KB swings
10 HSPU. "25 plate deficit
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Saturday, Feb 14
Workout of the Day
BARRAZA
(Rounds + Reps)
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
