Wednesday, May 20

Workout of the Day

WARM UP 4 (Checkbox)

3 ROUNDS

4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS

Clean and jerk 2 2 2 2 2 (Other / Text)

Clean and jerk 5 x 2

WORK ON FORM NOT WEIGHT

AMRAP 20: Chest to Bar Pull-Ups, Ring Push-Ups, Box Step-Ups (Rounds + Reps)

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box

Mobility for the day (Other / Text)

Mobility routine used for recovery

Thursday, May 21

Workout of the Day

Warm Up 9 (Checkbox)

10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15

Push Jerk 3x3 (Load)

Push Jerk for load:

#1: 3 reps
#2: 3 reps
#3: 3 reps

@60%

PHEEZY ()

Three rounds of:

-5 Front squat,
-18 Pull-ups
-5 Deadlift,
-18 Toes-to-bar
*5 Push jerk,
-18 Hand-release push-ups

#125/155

Stretch and mobility ()

10 min mobility work

https://youtu.be/mtaxs0kJeD8

Friday, May 22

Workout of the Day

#53 warm up (Checkbox)

WARM UP

3 ROUNDS

10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20

OHS Row ()

For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats

10-12-14-16-18-20-18-16-14-12-10
Calorie row

♀ 75 lb
♂ 115 lb

HIP & BACK MOBILITY (Other / Text)

HIP AND Back Mobility

COMPLETE EACH VIDEO EXERCISE

Saturday, May 23

Workout of the Day

COFFLAND ()

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
-800-m run
-30 push-ups

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

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