Friday, Mar 13
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Power snatch
(Load)
POWER SNATCH 5 X 3 FOR LOAD WORK TO 85%
Snatch Balance 4x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Snatch 3-2-2-1-1-1
(Load)
Snatch for load:
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
Metcon
()
15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
MOBILITY 3.3
(Other / Text)
MOBILITY
Saturday, Mar 14
Workout of the Day
BULL
()
Two rounds of:
- 200 Double-unders
- 135/95 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
- 200 Double-unders
- 135/95 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
Sunday, Mar 15
Workout of the Day
YOGA SUNDAY
(Checkbox)
https://youtu.be/UGfWGMIGnW0?si=aze2fkZtdUDnrD8V
Monday, Mar 16
Workout of the Day
WARM UP 5
(Rounds + Reps)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
Front Squat 5x3
(Load)
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 85%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK TO 85%
#63 WOD
()
5 Rounds For time
16 Alternating KB swings #35/55
20 Hollow Rocks
16 Wall Balls #14/#20
10 KB Sumo Deadlift high pulls
16 Alternating KB swings #35/55
20 Hollow Rocks
16 Wall Balls #14/#20
10 KB Sumo Deadlift high pulls
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
