Monday, Apr 6
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Push Press 7x3
(Load)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Strength DB HC
()
4 rounds of:
10 dumbbell hang power cleans
10 double-unders
Rest 1 min., then:
4 rounds of:
10 dumbbell shoulder-to-overheads
10 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
** 1 MIN REST INCLUDED IN TIME
10 dumbbell hang power cleans
10 double-unders
Rest 1 min., then:
4 rounds of:
10 dumbbell shoulder-to-overheads
10 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
** 1 MIN REST INCLUDED IN TIME
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Tuesday, Apr 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
Strength Gymnastics
(Checkbox)
3 ROUNDS
10 Single Leg deadlift
03 Wall walks
10 Ring dips
10 GHD Back *WEIGHTED IF POSSIBLE
05 Scotts press (bar only)
10 Single Leg deadlift
03 Wall walks
10 Ring dips
10 GHD Back *WEIGHTED IF POSSIBLE
05 Scotts press (bar only)
4 Rnds: Lunges & Farmers Carry
()
With a pair of #25/#45-lb. dumbbells, 4 rounds for time of:
- 50-meter weighted lunge
- 200-meter farmers carry
- 50-meter weighted lunge
- 200-meter farmers carry
Cool down
(Checkbox)
Cool down video
https://youtu.be/J5ncfL-jqYk
https://youtu.be/J5ncfL-jqYk
Wednesday, Apr 8
Workout of the Day
#69 WARM UP
(Checkbox)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
Front Squat 5x1
(Load)
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#62 WOD
()
4 Rounds For Time
8 Barbell Push Press #65/95
10 Pistol Squats
10 Push ups
20 Weighted Sit ups #25
*** Run 200 m at the end of each round
8 Barbell Push Press #65/95
10 Pistol Squats
10 Push ups
20 Weighted Sit ups #25
*** Run 200 m at the end of each round
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Apr 9
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Push Jerk 5x3
(Load)
Push Jerk 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
Three Couplets For Time
()
10 rounds for time of:
5 pull-ups
5 push-ups
5 rounds for time of:
10 GHD sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to notes.
5 pull-ups
5 push-ups
5 rounds for time of:
10 GHD sit-ups
10 back extentions
2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to notes.
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
