Thursday, Aug 20
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
Snatch 3-3-2-2
(Load)
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
2012 Chipper
()
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
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
