Tuesday, Jul 14
Workout of the Day
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
Muscle snatch, Power snatch, Squat snatch
(Load)
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Work up to 70 % Then do reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Work up to 70 % Then do reps
CONDITIONING EMOM #155
(Checkbox)
EMOM X3 ROUNDS ( 12 MIN TTL)
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 100 M SPRINT
MIN 2: 15 KB SWINGS #35/#50
MIN 3: 08 BOX JUMP OVERS
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 100 M SPRINT
MIN 2: 15 KB SWINGS #35/#50
MIN 3: 08 BOX JUMP OVERS
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
10 min Yoga stretching warm up
(Other / Text)
https://youtu.be/VaoV1PrYft4
Follow with 5 min of cardio of your choice
Follow with 5 min of cardio of your choice
Wednesday, Jul 15
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
Split Jerk 3x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
#1: 3 reps
#2: 3 reps
#3: 3 reps
60-65%
Megan
()
21-15-9 reps for time of:
- Burpees
- KB Swings (53/35)
- Double-Unders
- Burpees
- KB Swings (53/35)
- Double-Unders
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jul 16
Workout of the Day
Warm up 2
(Rounds + Reps)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Front Squat 5x2
(Load)
Front Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Work up to 80% then do reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Work up to 80% then do reps
Pressure
(Rounds + Reps)
14 min As many Rounds as possible.
10. ALT DB GROUND TO OH
05 MAN MAKERS
150 m SKI
##30/45
10. ALT DB GROUND TO OH
05 MAN MAKERS
150 m SKI
##30/45
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Friday, Jul 17
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
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 75%
WORK UP TO 75%
Med Ball Cleans, Ring Dips, C2Bs, Push-ups
()
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
