Monday, Jul 20
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
140 Strength
(Checkbox)
2 ROUNDS THROUGH
10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE
10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE
Thrusters/Run/Pull up 4 RFT
()
4 Rounds for Time
8 Thrusters #65/95
200 Run
10 Pull ups
8 Thrusters #65/95
200 Run
10 Pull ups
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
Tuesday, Jul 21
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
Back Squat 5-5-4-4-3-3-1-1-1
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
10 MIN: Burpee Box Jump-Overs and Deadlifts
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
- 3 burpee box jump-overs
- 3 deadlifts
- 6 burpee box jump-overs
- 6 deadlifts
- 9 burpee box jump-overs
- 9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
- 3 burpee box jump-overs
- 3 deadlifts
- 6 burpee box jump-overs
- 6 deadlifts
- 9 burpee box jump-overs
- 9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Jul 22
Workout of the Day
143 Warm up
(Checkbox)
200 m run
10 air squats
5 push ups
200m run
8 Wall balls
10 YTW's
10 air squats
5 push ups
200m run
8 Wall balls
10 YTW's
Clean 5-4-3-1
(Load)
Clean for load:
#1: 5 reps @ 40%
#2: 4 reps @ 50%
#3: 3 reps @ 65%
#4: 1 rep @ 75%
#1: 5 reps @ 40%
#2: 4 reps @ 50%
#3: 3 reps @ 65%
#4: 1 rep @ 75%
The Chief
(Rounds + Reps)
Max rounds in 3 minutes of:
- 105/135 pound Power cleans, 3 reps
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
- 105/135 pound Power cleans, 3 reps
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jul 23
Workout of the Day
142 Warm Up
(Checkbox)
3 Rounds
200 M SKI
12 alt lunges
10 Groiners
200 M SKI
12 alt lunges
10 Groiners
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
144 WOD
()
4 Rounds For Time
400m Run
12 Plate Ground to OH #25
200m row
12 Alt DB power snatch #35
400m Run
12 Plate Ground to OH #25
200m row
12 Alt DB power snatch #35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
