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
Thursday, Sep 17
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
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
1 CLEAN
***** 08 MIN MARK ONLY 1 CLEAN PER MIN FOR LAST 4 MIN FOR 1 HEAVY CLEAN
@ WORK UP TO 85%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
1 CLEAN
***** 08 MIN MARK ONLY 1 CLEAN PER MIN FOR LAST 4 MIN FOR 1 HEAVY CLEAN
@ WORK UP TO 85%
#71 WOD
()
4 ROUNDS FOR TIME
07 HANDSTAND PUSH UPS
200 M RUN
08. MUSCLE SNATCH #65
100. M RUN
07 HANDSTAND PUSH UPS
200 M RUN
08. MUSCLE SNATCH #65
100. M RUN
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Friday, Sep 18
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
Mix STRENGTH
(Other / Text)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
5 rounds for time of:
()
5 rounds for time of:
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
♀ 35-lb DBs ♂ 50-lb DBs
15 dumbbell hang power cleans
10 dumbbell push presses
3 rope climbs
♀ 35-lb DBs ♂ 50-lb DBs
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
