Monday, Aug 31
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
Power snatches
(Load)
Every Min on the Min for 9 min
Even min - 2 Power Snatches
Odd Min - 2 Hang Snatches
Work up to 75%
Even min - 2 Power Snatches
Odd Min - 2 Hang Snatches
Work up to 75%
#62 WOD
()
4 Rounds For Time
8 Barbell Push Press #65/95
10 Pistol Squats
10 Push ups
20 Weighted Sit ups #25
*** Run 200 m at the end of each round
8 Barbell Push Press #65/95
10 Pistol Squats
10 Push ups
20 Weighted Sit ups #25
*** Run 200 m at the end of each round
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Tuesday, Sep 1
Workout of the Day
140 Warm Up
(Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
Deadlift 5x1
(Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
work to 90%of max
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
work to 90%of max
#62B WOD
(Rounds + Reps)
12 Min AMRAP
10 Knees to Elbows
6 Power Snatch #95/#65
8 Toes to Bar
5 Burpees
10 Knees to Elbows
6 Power Snatch #95/#65
8 Toes to Bar
5 Burpees
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Wednesday, Sep 2
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Back Squat 5x3
(Load)
Back Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
work up to 85% max
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
work up to 85% max
#63 WOD
()
5 Rounds For time
50 m Sled Push
15 Russian Twists #25/#35
08 Sumo Deadlift high pull #65/75
10 Front Squats #65/95
50 m Sled Push
15 Russian Twists #25/#35
08 Sumo Deadlift high pull #65/75
10 Front Squats #65/95
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
Thursday, Sep 3
Workout of the Day
Warm up #77
(Checkbox)
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
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 85%
WORK UP TO 85%
#64 WOD
()
5 Rounds for Time
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
5 Clusters #65/95
20 Ab mat sit ups
10 DB overhead walking lunges #20/35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
