Tuesday, Aug 4
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Movement Work
(Checkbox)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats (start with no weight)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats (start with no weight)
#49
()
14 Min EMOM
3 broad jumps
6 push ups
9 hollow rocks
3 broad jumps
6 push ups
9 hollow rocks
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Wednesday, Aug 5
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
85%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
85%
Hope
(Reps)
Three rounds of:
- Burpees
- Power snatch #55/#75
- Box jump, 24â³ box
- Thruster
- Chest to bar Pull-ups
âHopeâ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ârotate,â the athlete/s must move to next station immediately for good score. One point is given for each rep.
- Burpees
- Power snatch #55/#75
- Box jump, 24â³ box
- Thruster
- Chest to bar Pull-ups
âHopeâ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ârotate,â the athlete/s must move to next station immediately for good score. One point is given for each rep.
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Thursday, Aug 6
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 10-10-6-6-4-4-3-3
(Load)
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 75%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 75%
#50
()
4 Rounds for time
20 Calorie assault bike
10 Knees-to-elbows
10 barbell back squats from the ground #65/95
20 Calorie assault bike
10 Knees-to-elbows
10 barbell back squats from the ground #65/95
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Friday, Aug 7
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
Split Jerk 4x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Work to 75%
Metcon
()
For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups
♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
