Tuesday, Mar 17
Workout of the Day
Warm Up #66
(Other / Text)
2 ROUNDS
400 m Row/RUN
10 MED BALL SLAMS
10 HOLLOW ROCKS
10 GROINERS
400 m Row/RUN
10 MED BALL SLAMS
10 HOLLOW ROCKS
10 GROINERS
Mixed Strength
(Checkbox)
3 Rounds
15 DUMBBELL hip extension
10 BARBELL LANDMINES
10 strict ring dips
30 Double under
1 min plank hold
15 DUMBBELL hip extension
10 BARBELL LANDMINES
10 strict ring dips
30 Double under
1 min plank hold
6 RNDS: HANG POWER CLEANS & MAN MAKERS
()
6 rounds for time of:
5 hang power cleans
4 man makers #25/40
95/115 lb
Then,
Handstand walk as far as possible in 2 minutes.
Rest as needed between the couplet and the handstand walk.
Post time to complete the couplet and distance walked to comments.
5 hang power cleans
4 man makers #25/40
95/115 lb
Then,
Handstand walk as far as possible in 2 minutes.
Rest as needed between the couplet and the handstand walk.
Post time to complete the couplet and distance walked to comments.
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Wednesday, Mar 18
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Bench Press 5-5-3-3-3-1-1-1-1
(Load)
Bench Press 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
#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
15-12-9: Thrusters & Pull-ups
()
Three rounds, 15-12-and 9 reps, for time of:
Thrusters
Pull-ups
# 95/65
Thrusters
Pull-ups
# 95/65
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Thursday, Mar 19
Workout of the Day
Warm up #77
(Other / Text)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Push Jerk 7x1
(Load)
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
DB DEADLIFTS AND OH WALKING LUNGES, G2OH
(Rounds + Reps)
6 min AMRAP
10 dumbbell deadlifts #35/#50
10 overhead walking lunges #25
Rest 1 min
6 min AMRAP
15 Ground to overhead #25
5 Burpee box jumps
RECORD TTL ROUNDS AND REPS
10 dumbbell deadlifts #35/#50
10 overhead walking lunges #25
Rest 1 min
6 min AMRAP
15 Ground to overhead #25
5 Burpee box jumps
RECORD TTL ROUNDS AND REPS
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Friday, Mar 20
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
WOD #79
()
4 Rounds for time
200 m Run with Weighted Vest #14/20
10 pull ups with Weighted Vest
15 V UPS
50 M WAITRESS CARRY
200 m Run with Weighted Vest #14/20
10 pull ups with Weighted Vest
15 V UPS
50 M WAITRESS CARRY
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
