Monday, May 25
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
MURPH
()
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, May 26
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
MOBILITY THIS
(Checkbox)
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
14 Min AMRAP
(Rounds + Reps)
14 MIN AS MANY ROUNDS AS POSSIBLE
14 Alternating Single arm KB or DB swing
14 Pull Ups
14 Toes to bar
14 DB Push Press or KB
#25/#35
14 Alternating Single arm KB or DB swing
14 Pull Ups
14 Toes to bar
14 DB Push Press or KB
#25/#35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Wednesday, May 27
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
Bear Complex
(Load)
3 Rounds
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
AGOQ 21.5
()
For time:
12-9-6 reps of:
- Overhead squat
-Â box jump-over
95/105 lb.,24/ 30-in. box
Time cap: 10 min.
12-9-6 reps of:
- Overhead squat
-Â box jump-over
95/105 lb.,24/ 30-in. box
Time cap: 10 min.
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Thursday, May 28
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
GYMNASTICS WORK TABATA
(Reps)
TABATA 0.30 SEC (WORK)/ (.020 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
Swing Sit-up Lunge
(Reps)
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
SCORE TTL REPS
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
SCORE TTL REPS
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
