Tuesday, Aug 25
Workout of the Day
WARM UP 5
(Checkbox)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
5. wall walks
10. ring dips
10. GHD Back
5. sotts press (bar only)
10. Single Leg deadlift
5. wall walks
10. ring dips
10. GHD Back
5. sotts press (bar only)
"Russian Roulette"
()
5 Rounds FOR TIME
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings
30 AbMat Sit-ups
40 Double Unders
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings
30 AbMat Sit-ups
40 Double Unders
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Wednesday, Aug 26
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
Deadlift 5x1
(Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#58 WOD
()
Complete for time
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Thursday, Aug 27
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Bench Press 10x2
(Load)
Bench Press: 2-2-2-2-2-2-2-2-2-2 reps
#59 WOD
(Rounds + Reps)
14 Min AMRAP
10 Cal bike
20 Hollow rocks
10 m Handstand walk
12 Box jumps
10 Cal bike
20 Hollow rocks
10 m Handstand walk
12 Box jumps
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Aug 28
Workout of the Day
140 Warm Up
(Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
5 Rnds: GOBLET SQUATS, Muscle -ups & a Run
()
5 rounds for time :
15 GOBLET SQUATS,
03 MUSCLE UPS
Run 400 meters
15 GOBLET SQUATS,
03 MUSCLE UPS
Run 400 meters
Mobility for the day
(Other / Text)
Mobility routine used for recovery
