Friday, Jan 9
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
TABATA GYMNASTICS
(Reps)
4 ROUNDS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
PK
()
4 rounds for time of:
- 10. Back Squats
- 10 Deadlifts
- 400-meter RUN
#115/#165
- Rest 2 minutes after each round
- 10. Back Squats
- 10 Deadlifts
- 400-meter RUN
#115/#165
- Rest 2 minutes after each round
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Saturday, Jan 10
Workout of the Day
ALEXANDER
()
5 rounds for time of:
-Â 31 back squats, 135/95 lb.
-Â 12 power cleans, 185/125 lb.
-Â 31 back squats, 135/95 lb.
-Â 12 power cleans, 185/125 lb.
Sunday, Jan 11
Workout of the Day
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Monday, Jan 12
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
#57 Strength
(Rounds + Reps)
10 Barbell ab rollouts
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows
FT: Pistols, Wall Balls, Box Jumps, Deadlifts, Power Cleans, & Front Squats
()
For time:
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 DUMBBELL deadlifts, #35/#50
20 DUMBBELL power cleans, #35/#50
10 DUMBBELL front squats #35/#50
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 DUMBBELL deadlifts, #35/#50
20 DUMBBELL power cleans, #35/#50
10 DUMBBELL front squats #35/#50
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
