Monday, Mar 30
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Bench Press 5 x 8
(Load)
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps
Hang and Push on a 10 min cap
()
**** 10 min time cap. Get as many reps as you can
You will complete all Reps in order working from high to low and back high again.
10 - 9 - 8 - 7 - 6 - 5 - 6 - 7 - 8 - 9 - 10
Hang Power Cleans
Hand Release Push Ups
#85/#125
You will complete all Reps in order working from high to low and back high again.
10 - 9 - 8 - 7 - 6 - 5 - 6 - 7 - 8 - 9 - 10
Hang Power Cleans
Hand Release Push Ups
#85/#125
15 MIN Mobility
(Other / Text)
Work on mobility
Tuesday, Mar 31
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
EMOM all snatches
(Load)
10 min EMOM
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 80%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 80%
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 80%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 80%
Tabata: Push Presses, Sit-ups, SDHPs & Russian Twist
(Reps)
5 ROUNDS
Tabata push presses, 75 lb/105lb.
Tabata sit-ups
Tabata ALTERNATING KB SWINGS #35 lb./50
Tabata Russian twist #25
The Tabata interval is 20 seconds of work (HARD) followed by 10 seconds of rest for 5 intervals. There is no rest between exercises.
Post TOTAL REPS
Tabata push presses, 75 lb/105lb.
Tabata sit-ups
Tabata ALTERNATING KB SWINGS #35 lb./50
Tabata Russian twist #25
The Tabata interval is 20 seconds of work (HARD) followed by 10 seconds of rest for 5 intervals. There is no rest between exercises.
Post TOTAL REPS
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Wednesday, Apr 1
Workout of the Day
WARM UP 7
(Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Split Jerk 7x1
(Load)
Split 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
For Rounds: Echo bike and handstand push-ups
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
10-cal Echo bike
10 strict handstand push-ups
10-cal Echo bike
10 strict handstand push-ups
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Thursday, Apr 2
Workout of the Day
WARM UP 122
(Checkbox)
3 Rounds
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Bear Complex
(Load)
5 Rounds for Max Load:
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.
30-20-10: GHD Sit-ups, Toes-to-bars, & Wall Ball Shots
()
30-20-10 reps for time of:
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, 20-lb. ball
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, 20-lb. ball
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
