Thursday, Nov 5
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
Squat Clean 4x3
(Load)
Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
50%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
50%
Hotshots 19
()
FOUR rounds for time of:
• 30 Air Squats
• 19 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
• 30 Air Squats
• 19 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Friday, Nov 6
Workout of the Day
Warm up 2
(Rounds + Reps)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
50-40-30-20-10: Wall-ball Shots, Row, & GHD Sit-ups
()
50-40-30-20-10 reps for time of:
•Wall-ball shots
•Row (calories)
•GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
•Wall-ball shots
•Row (calories)
•GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Saturday, Nov 7
Workout of the Day
ANDY
()
For time, wearing a 20-lb. vest:
•25 thrusters, 115 lb.
•50 box jumps, 24 in.
•75 deadlifts, 115 lb.
•1.5-mile run
•75 deadlifts, 115 lb.
•50 box jumps, 24 in.
•25 thrusters, 115 lb.
•25 thrusters, 115 lb.
•50 box jumps, 24 in.
•75 deadlifts, 115 lb.
•1.5-mile run
•75 deadlifts, 115 lb.
•50 box jumps, 24 in.
•25 thrusters, 115 lb.
Sunday, Nov 8
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
