Sunday, Apr 12
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Apr 13
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Back Squat 3-6-9-12
(Load)
Back Squat for de-load:
40-45%
40-45%
4 RNDS: Runn, Knees-to Elbows, & Thrusters
()
4 rounds for time of:
Run 200 meters
15 knees-to-elbows
15 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Run 200 meters
15 knees-to-elbows
15 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Tuesday, Apr 14
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Shoulder Press 7x3
(Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
40-45%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
40-45%
3 RNDS: DB Push Jerks, Double-unders, & Weighted Step-ups
()
3 rounds for time of:
-12 dumbbell push jerks
-25 double-unders
-12 weighted step-ups
-25 double-unders
Men: 35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
-12 dumbbell push jerks
-25 double-unders
-12 weighted step-ups
-25 double-unders
Men: 35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Wednesday, Apr 15
Workout of the Day
Warm UP
(Other / Text)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
EMOM for 12 min
(Other / Text)
Every Min on the Min complete
Even Min -
2 Hang power cleans
1 power clean
ODD min
2 cleans
45%
Even Min -
2 Hang power cleans
1 power clean
ODD min
2 cleans
45%
Metcon
(Reps)
On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box
75 wall-ball shots
800-meter run
Max burpee box jump-overs
♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box
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
