Wednesday, Sep 2
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Back Squat 5x3
(Load)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
work up to 85% max
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
work up to 85% max
#63 WOD
()
5 Rounds For time
50 m Sled Push
15 Russian Twists #25/#35
08 Sumo Deadlift high pull #65/75
10 Front Squats #65/95
50 m Sled Push
15 Russian Twists #25/#35
08 Sumo Deadlift high pull #65/75
10 Front Squats #65/95
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, Sep 3
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
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 85%
WORK UP TO 85%
#64 WOD
()
5 Rounds for Time
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Friday, Sep 4
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Metcon
()
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
Kettlebell swings
*Run 400 meters after each set
♀ 35 lb
♂ 53 lb
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Saturday, Sep 5
Workout of the Day
31 HEROES
(Reps)
AMRAP 31 minutes:
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
