Tuesday, Aug 18
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Overhead Squat 3x5
(Load)
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
( AT 80% IF USING WEIGHTS)
#1: 5 reps
#2: 5 reps
#3: 5 reps
( AT 80% IF USING WEIGHTS)
Alpace (at Home)
()
For time:
100 M Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
100 M Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Aug 19
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
Front Squat 5x3
(Load)
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK UP TO 85%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK UP TO 85%
#53 WOD
(Checkbox)
12 Min EMOM
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Thursday, Aug 20
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
Snatch 3-3-2-2
(Load)
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
2012 Chipper
()
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Friday, Aug 21
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Larry
()
21-18-15-12-9-6-3 reps for time of:
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Front squats
Bar-facing burpees
*200-m sandbag carry after each round
♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
