Saturday, Feb 14
Workout of the Day
BARRAZA
(Rounds + Reps)
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
Sunday, Feb 15
Workout of the Day
MOBILITY
(Checkbox)
30 MIN MOBILITY
https://youtu.be/CmCysOVh5gA
https://youtu.be/CmCysOVh5gA
Monday, Feb 16
Workout of the Day
WARM UP 7
(Checkbox)
04 Turkish Get up
10 Lateral bounds
10 lunges
03 Caterpillar walks
10 Lateral bounds
10 lunges
03 Caterpillar walks
Push Jerk 10-8-6-4-2
(Load)
Push Jerk for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 65%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 65%
Clean S2O Burpee Pull-Up
(Rounds + Reps)
****X4 --- 4 MIN AS MANY ROUNDS/REPS AS POSSIBLE :
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 1 minutes between rounds.
♀ 95 lb
♂ 135 lb
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 1 minutes between rounds.
♀ 95 lb
♂ 135 lb
COOL DOWN STRETCH
(Checkbox)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
Tuesday, Feb 17
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Front Squat 5x3
(Load)
Front Squat 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
4 Rnds: Wall Balls & Deadlifts
()
4 rounds for time of:
- 20 wall-ball shots, #14/#20
- 10 deadlifts, #155/#225
- 20 wall-ball shots, #14/#20
- 10 deadlifts, #155/#225
MOBILITY DAY
(Checkbox)
https://youtu.be/ma2mL7NLCtE
