Monday, Mar 2
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Thruster, Push Press, Push Jerk, & Split Jerk
(Load)
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
12 min AMRAP K2E, DB POWER SNATCH, T2B, BURP
(Rounds + Reps)
12 Min AMRAP
12 BURPEES
10 TOES TO BAR
12 ALTERNATING DUMBBELL SNATCHES #35/50
10 KNEES TO ELBOW
12 BURPEES
10 TOES TO BAR
12 ALTERNATING DUMBBELL SNATCHES #35/50
10 KNEES TO ELBOW
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Tuesday, Mar 3
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Gymnastics Practice & Stretching
(Other / Text)
scales practice-
* 3 minutes of kipping/ butterfly practice
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
* 3 minutes of kipping/ butterfly practice
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
WALK AND SWING
()
********* 15 MIN TIME CAP*******
For time:
- 1 wall walk
- 10 KB SWINGS
-Â 3 wall walks
-Â 30 KB SWINGS
-Â 6 wall walks
-Â 60 KB SWINGS
-Â 9 wall walks
- 90 KB SWINGS
#35/#50
Time cap: 15 min.
For time:
- 1 wall walk
- 10 KB SWINGS
-Â 3 wall walks
-Â 30 KB SWINGS
-Â 6 wall walks
-Â 60 KB SWINGS
-Â 9 wall walks
- 90 KB SWINGS
#35/#50
Time cap: 15 min.
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Mar 4
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 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Load)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
4 Rounds: Row, Burpee Box Jump, Rope Climb
()
4 rounds for time of:
21-cal row
12 burpee box jump-overs
1 legless rope climb
♀ 14-in box ♂ 20-in box
21-cal row
12 burpee box jump-overs
1 legless rope climb
♀ 14-in box ♂ 20-in box
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Mar 5
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Globo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
20 single leg and arm press ( 10 each side)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
20 single leg and arm press ( 10 each side)
Double Unders, Front Squats & Push Presses
()
For time:
50 double-unders
21 FRONT SQUATS 115-lb/#80
21 Push Press
50 double-unders
15 FRONT SQUATS #115/#80
15 PUSH PRESS #115/#80
50 double-unders
09 FRONT SQUATS #115/#80
09 PUSH PRESS #115/#80
50 double-unders
21 FRONT SQUATS 115-lb/#80
21 Push Press
50 double-unders
15 FRONT SQUATS #115/#80
15 PUSH PRESS #115/#80
50 double-unders
09 FRONT SQUATS #115/#80
09 PUSH PRESS #115/#80
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
