Monday, Mar 23
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Back Squat 5x10
(Load)
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
deload 45-50%
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
deload 45-50%
AMRAP: Handstand Push-ups, Row, & Single-Leg Squats
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
-10 handstand push-ups
-20-calorie row
-14 single-leg squats, alternating
-10 handstand push-ups
-20-calorie row
-14 single-leg squats, alternating
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Tuesday, Mar 24
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Shoulder Press 7x1
(Load)
Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
12 Min AMRAP #148
(Rounds + Reps)
12 Min AMRAP as many rounds as possible
200 M RUN **** See notes for all scaling options
10 Sandbag/MedBall toss
05 Burpees
05 Broad Jumps
200 M RUN **** See notes for all scaling options
10 Sandbag/MedBall toss
05 Burpees
05 Broad Jumps
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Wednesday, Mar 25
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
200 M Double DB Waiter carry
()
hold to large jugs (filled with water) by the handle overhead.
#25/40
#25/40
200 M Dumbbell Farmer Carry
()
Rest when you need.
double dumbbell carry
#25/#40
double dumbbell carry
#25/#40
AS MANY CAL IN 10 MIN BIKE
(Calories)
Complete as many CALORIES as possible in 10 minutes
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Mar 26
Workout of the Day
#69 WARM UP
(Checkbox)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
Deadlift 5x1
(Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
5 RNDS: double-unders, hang power cleans, pull-ups
()
5 rounds for time of:
30 double-unders
10 hang power cleans
10 pull-ups
♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects.
30 double-unders
10 hang power cleans
10 pull-ups
♀ 75 lb. ♂ 115 lb.
If at home, modify with jugs or other heavy objects.
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
