Tuesday, Jan 27
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DUMBBELL SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DUMBBELL SUMO DEADLIFT HIGH PULL
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
SORE ARM TUE AMRAP'S
(Rounds + Reps)
ON A 13 MIN CLOCK
COMPLETED
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
REST 3 MINS
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
ADD TOTAL REPS AND ROUNDS
DUMBBELLS #35/20
BAR. #115/75
COMPLETED
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
REST 3 MINS
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
ADD TOTAL REPS AND ROUNDS
DUMBBELLS #35/20
BAR. #115/75
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Wednesday, Jan 28
Workout of the Day
WARM UP 130
(Checkbox)
3 ROUNDS
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groaners
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groaners
BACK SQUAT 4-3-3-2-2-3-3
(Load)
BACK SQUAT
WORK UP TO 75%
WORK UP TO 75%
3 Rnds: C2B, Wall Balls & Push-ups
()
3 rounds, each for time, of:
- 10 chest-to-bar pull-ups
- 30 wall-ball shots, 20-lb. ball
- 20 push-ups
- 10 chest-to-bar pull-ups
- 30 wall-ball shots, 20-lb. ball
- 20 push-ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Jan 29
Workout of the Day
#68 WARM UP
(Checkbox)
3 ROUNDS
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
03. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
10. Single Leg deadlift
03. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
Jackie
()
For time:
- 1000m row
- 50 Thruster 45/35#
- 30 Pull-ups
- 1000m row
- 50 Thruster 45/35#
- 30 Pull-ups
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
Friday, Jan 30
Workout of the Day
Warm Up 9
(Checkbox)
3 ROUNDS
10 Hawaiian Squats
03 Burpees
10 lunges
10 Goblet squats #15
10 Hawaiian Squats
03 Burpees
10 lunges
10 Goblet squats #15
FRONT SQUAT 4-3-3-2-2-3-3
(Load)
FRONT SQUAT
WORK UP TO 75%
WORK UP TO 75%
CONDITIONING EMOM #155
(Reps)
EMOM X 6 ROUNDS ( 24 MIN TTL)
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 200 M RUN (COUNTS AS 200 REPS WHEN SCORING)
MIN 2: 10 BOX JUMP OVERS
MIN 3: 12 KB SWINGS #25/#40
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 200 M RUN (COUNTS AS 200 REPS WHEN SCORING)
MIN 2: 10 BOX JUMP OVERS
MIN 3: 12 KB SWINGS #25/#40
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
