Friday, Jul 24
Workout of the Day
144 Warm up
(Checkbox)
Warm UP
1 min jump rope
10 Air Squats
30 sec jump rope
10 air squats
10 KB Swings
1 min jump rope
10 Air Squats
30 sec jump rope
10 air squats
10 KB Swings
Overhead Squat 5x3
(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
143 WOD
(Rounds + Reps)
WORKOUT
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Jul 25
Workout of the Day
ARNIE
()
With a single 2 pood kettlebell:
- 21 Turkish get-ups, Right arm
- 50 Swings
- 21 Overhead squats, Left arm
- 50 Swings
- 21 Overhead squats, Right arm
- 50 Swings
- 21 Turkish get-ups, Left arm
- 21 Turkish get-ups, Right arm
- 50 Swings
- 21 Overhead squats, Left arm
- 50 Swings
- 21 Overhead squats, Right arm
- 50 Swings
- 21 Turkish get-ups, Left arm
Sunday, Jul 26
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Jul 27
Workout of the Day
140 Warm Up
(Reps)
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
Clean & Jerk 5x3
(Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
# 70-75%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
# 70-75%
AMRAP 12: HSPUs, Row & Pistols
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
- 10 handstand push-ups to 6-in. deficit
- 20-calorie row
- 14 single-legged squats, alternating
- 10 handstand push-ups to 6-in. deficit
- 20-calorie row
- 14 single-legged squats, alternating
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
