Sunday, Jul 5
Workout of the Day
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jul 6
Workout of the Day
WARM UP 6
(Rounds + Reps)
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
BENCH 4-3-3-2-2-2-3-3
(Load)
BENCH PRESS
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
AMRAP: Handstand Push-ups, Row, & Single-Leg Squats
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Jul 7
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Thruster 5-5-3-3-3-1-1-1-1
(Load)
Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
work up to 65%
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
work up to 65%
#75 WOD
(Rounds + Reps)
12 Min AMRAP
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/95
03. Ring Muscle ups
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/95
03. Ring Muscle ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Wednesday, Jul 8
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Clean & Jerk 5x3
(Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
Tabata: Back Squats, L-sit, Ring Rows, Handstand Hold, & Row
(Reps)
-Tabata back squats (FROM THE RACK), #135/95
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
