Friday, Oct 2
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
Shoulder Press 7x1
(Load)
Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
Regional 17.6
()
For time:
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
Men use a 24-in. box and a 70-lb. bag
Women use a 20-in. box and a 55-lb. bag
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
Men use a 24-in. box and a 70-lb. bag
Women use a 20-in. box and a 55-lb. bag
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Oct 3
Workout of the Day
JAG 28
()
For time:
-Run 800 meters
-28 Kettlebell swings, 2 pood
-28 Strict Pull-ups
-28 Kettlebell clean and jerk, 2 pood each
-28 Strict Pull-ups
-Run 800 meters
-Run 800 meters
-28 Kettlebell swings, 2 pood
-28 Strict Pull-ups
-28 Kettlebell clean and jerk, 2 pood each
-28 Strict Pull-ups
-Run 800 meters
Sunday, Oct 4
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Oct 5
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
Push Jerk 7x1
(Load)
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
Metcon
(Calories)
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
