Tuesday, Jan 6
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
Row Ladder
()
2 ROUNDS
Row 100 meters
Row 200 meters
Row 300 meters
Row 400 meters
Row 500 meters
* 30 SEC REST AFTER EACH ROW
* 1 min rest after each set
** Log total time on the clock
Row 100 meters
Row 200 meters
Row 300 meters
Row 400 meters
Row 500 meters
* 30 SEC REST AFTER EACH ROW
* 1 min rest after each set
** Log total time on the clock
X3 AMRAP FUN # 143
(Rounds + Reps)
5 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
10 DOUBLE UNDERS
*****REST 1 MIN
4 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
****REST 1 MIN
3 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
***** RECORD TOTAL ROUNDS AND REPS
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
10 DOUBLE UNDERS
*****REST 1 MIN
4 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
08 ALTERNATING MED BALL SHOULDER TOSS
****REST 1 MIN
3 MIN AS MANY ROUNDS AS POSSIBLE
04 BURPEES
06 PULL UPS
***** RECORD TOTAL ROUNDS AND REPS
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
Wednesday, Jan 7
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Overhead Squat 3-3-3-3-3
(Load)
Overhead Squat 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
KB Swing Squat Press
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
06 kettlebell single arm Thrusters EACH SIDE
12 kettlebell swings
12 single-arm kettlebell push presses EACH SIDE
12 kettlebell squats
#25/#35
06 kettlebell single arm Thrusters EACH SIDE
12 kettlebell swings
12 single-arm kettlebell push presses EACH SIDE
12 kettlebell squats
#25/#35
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
Thursday, Jan 8
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
10 CURTSY SQUATS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
10 CURTSY SQUATS
.30 JUMP ROPE
Front Squat 5x3
(Load)
Front Squat 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
PULL MORE PUSH LES
()
5 ROUNDS FOR TIME
10 POWER CLEANS
10 ALT DB POWER SNTACH
10 KNEE TO ELBOWS
12 PUSH UPS
#65/95
10 POWER CLEANS
10 ALT DB POWER SNTACH
10 KNEE TO ELBOWS
12 PUSH UPS
#65/95
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
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
