Wednesday, Jun 24

Workout of the Day

Warm up #77 (Checkbox)

3 Rounds

100m row

5 cat walks

10 Plank shoulder taps

10 sumo air squats

SNATCH WORK EMOM (Load)

9 MIN EMOM

EVERY MIN ON THE MIN PERFORM EACH MOVEMENT

1 POWER SNATCH
1 OVERHEAD SQUAT
1 SNATCH BALANCE

#53 WOD ()

12 Min EMOM

5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

Thursday, Jun 25

Workout of the Day

Warm up 2 (Checkbox)

3 Rounds

10 Ring Rows
08 Wall Balls
200 m run

Thruster 5-5-3-3-3-1-1-1-1 (Load)

Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep

65%

5 RNDS: Rowing and Bench Press ()

5 rounds for time of:

- Row 500 meters
- 15 bench presses

♀ 95 lb.
♂ 135 lb.

Mobility Time (Other / Text)

https://youtu.be/TSIbzfcnv_8?t=213

Friday, Jun 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

Overhead Squat 5x3 (Load)

Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

PHEEZY ()

Three rounds of:

-5 FRONT SQUATS
-18 Pull-ups
-5 DEADLIFTS
-18 Toes-to-bar
-5 PUSH JERKS
-18 Hand-release push-ups

#95/#135

Mobility is the key (Other / Text)

5 min stretch and 15 min stretching

Saturday, Jun 27

Workout of the Day

Hero Workout of Your Choice ()

Review the list of 203 heroes and honor one with an all-out effort.

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