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
Friday, Apr 10
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Yolo
()
For Time
200m Run
10 Hang power snatch
20 Back Squats
400 m Run
08 Power Snatches
16 Back Squats
600 m Run
6 Hang squat snatch
12 Back Squats
RX = #95/#65
200m Run
10 Hang power snatch
20 Back Squats
400 m Run
08 Power Snatches
16 Back Squats
600 m Run
6 Hang squat snatch
12 Back Squats
RX = #95/#65
Cool Down 2
(Checkbox)
Follow video
https://youtu.be/Ru1hYrwCZJo
https://youtu.be/Ru1hYrwCZJo
Saturday, Apr 11
Workout of the Day
ADRIAN
()
Seven rounds for time of:
- 3 Forward rolls
- 5 Wall climbs
- 7 Toes to bar
- 9 Box jumps, 30" box
- 3 Forward rolls
- 5 Wall climbs
- 7 Toes to bar
- 9 Box jumps, 30" box
Sunday, Apr 12
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
