Friday, Aug 21
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
Larry
()
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Saturday, Aug 22
Workout of the Day
FT: Chest-to-Bar Pull-ups, Push-ups, GHD Sit-ups, Single-leg squats
()
For time:
100 chest-to-bar pull-ups
100 push-ups
100 GHD sit-ups)
100 single-leg squats, alternating
100 chest-to-bar pull-ups
100 push-ups
100 GHD sit-ups)
100 single-leg squats, alternating
Sunday, Aug 23
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Aug 24
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
Clean 5-4-3-1
(Load)
Clean for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 1 rep
@ 80%
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 1 rep
@ 80%
Metcon
()
4 rounds
Max CAL row or bike (20 seconds)*
12 Alternating KB Swings
10 wall-ball shots
- Rest .30 seconds between rounds
Max CAL row or bike (20 seconds)*
12 Alternating KB Swings
10 wall-ball shots
- Rest .30 seconds between rounds
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
