Sunday, Jan 25
Workout of the Day
30 MIN YOGA STRETCHING
(Checkbox)
FOLLOW ROUTINE
Monday, Jan 26
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
BENCH 4-3-3-2-2-2-3-3
(Load)
BENCH PRESS
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
DEADLIFTS AND BAG CLEANS
()
4 ROUNDS FOR TIME
5 DEADLIFTS #125/185
10 SAND BAG CLEANS #35/#55
*REST 2 MIN
4 ROUNDS FOR TIME
10 SAND BAG CLEANS #35/#55
5 DEADLIFTS #125/#185
**** TIME CAP 12 MIN
5 DEADLIFTS #125/185
10 SAND BAG CLEANS #35/#55
*REST 2 MIN
4 ROUNDS FOR TIME
10 SAND BAG CLEANS #35/#55
5 DEADLIFTS #125/#185
**** TIME CAP 12 MIN
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
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
