Sunday, Jun 7
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Jun 8
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
Push Press to Press 12 min EMOM
(Load)
2 Push Press
1 Press
If using load start at 50% and slowly build each round
1 Press
If using load start at 50% and slowly build each round
5 Rounds of Clusters, Sit ups, and lunges
()
5 Rounds for Time
5 Clusters #65/95
20 sit ups
10 DB single arm overhead walking lunges (switch arms half way) #20/35
5 Clusters #65/95
20 sit ups
10 DB single arm overhead walking lunges (switch arms half way) #20/35
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Tuesday, Jun 9
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Back Squat 5x3
(Load)
Back 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
3 RNDS: Farmer Carry, burpees, kettlebell swings
(Rounds + Reps)
x3. 5 Minute Rounds of:
200m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
#35/#55
200m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
#35/#55
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Jun 10
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUAT
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUAT
12 DOUBLE UNDERS
10 SUMO SQUATS
Clean 3x2
(Load)
Clean for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
AMRAP: Handstand Push-ups, Bike, & Pistol Squats
(Rounds + Reps)
Complete as many rounds as possible in 14 minutes of:
-10 handstand push-ups
-20-calorie Bike
-10 alternating pistol squats
-10 handstand push-ups
-20-calorie Bike
-10 alternating pistol squats
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
