Monday, Jan 26
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
BENCH 4-3-3-2-2-2-3-3
(Load)
BENCH PRESS
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
DEADLIFTS AND BAG CLEANS
()
4 ROUNDS FOR TIME
5 DEADLIFTS #125/185
10 SAND BAG CLEANS #35/#55
*REST 2 MIN
4 ROUNDS FOR TIME
10 SAND BAG CLEANS #35/#55
5 DEADLIFTS #125/#185
**** TIME CAP 12 MIN
5 DEADLIFTS #125/185
10 SAND BAG CLEANS #35/#55
*REST 2 MIN
4 ROUNDS FOR TIME
10 SAND BAG CLEANS #35/#55
5 DEADLIFTS #125/#185
**** TIME CAP 12 MIN
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Tuesday, Jan 27
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DUMBBELL SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DUMBBELL 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
SORE ARM TUE AMRAP'S
(Rounds + Reps)
ON A 13 MIN CLOCK
COMPLETED
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
REST 3 MINS
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
ADD TOTAL REPS AND ROUNDS
DUMBBELLS #35/20
BAR. #115/75
COMPLETED
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
REST 3 MINS
5 MIN AMRAP
3 DEVILS PRESS
5 DB PUSH PRESS
7 POWER SNATCHES
9 OVERHEAD SQUATS
ADD TOTAL REPS AND ROUNDS
DUMBBELLS #35/20
BAR. #115/75
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Wednesday, Jan 28
Workout of the Day
WARM UP 130
(Checkbox)
3 ROUNDS
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groaners
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groaners
BACK SQUAT 4-3-3-2-2-3-3
(Load)
BACK SQUAT
WORK UP TO 75%
WORK UP TO 75%
3 Rnds: C2B, Wall Balls & Push-ups
()
3 rounds, each for time, of:
- 10 chest-to-bar pull-ups
- 30 wall-ball shots, 20-lb. ball
- 20 push-ups
- 10 chest-to-bar pull-ups
- 30 wall-ball shots, 20-lb. ball
- 20 push-ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Jan 29
Workout of the Day
#68 WARM UP
(Checkbox)
3 ROUNDS
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
03. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
10. Single Leg deadlift
03. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
Jackie
()
For time:
- 1000m row
- 50 Thruster 45/35#
- 30 Pull-ups
- 1000m row
- 50 Thruster 45/35#
- 30 Pull-ups
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
