Sunday, Apr 19
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Apr 20
Workout of the Day
Warm Up #66
(Other / Text)
400 m Row
10 medicine ball slams
10 walking lunges
10 Groiners
10 medicine ball slams
10 walking lunges
10 Groiners
LITE Elizabeth
()
15-9-6 reps for time of:
- POWER Clean #65/#95
- Ring dips
- POWER Clean #65/#95
- Ring dips
Pressure
(Rounds + Reps)
10 min As many Rounds as possible.
14 Rotating Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
14 Rotating Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Tuesday, Apr 21
Workout of the Day
WARM UP 6
(Rounds + Reps)
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
#53 Strength
(Rounds + Reps)
3 Rounds Not for time
10 Pull ups (weighted if possible)
10 Ring dips
10 GHD Hip ext
10 Barbell sit ups (just the barbell)
10 Pull ups (weighted if possible)
10 Ring dips
10 GHD Hip ext
10 Barbell sit ups (just the barbell)
Half Collin
()
3 rounds for time of:
200-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP
200-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Wednesday, Apr 22
Workout of the Day
WARM UP 4
(Rounds + Reps)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
3 ROUND Bear Complex
(Load)
3 Rounds
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round. NO MORE THAN 65%
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round. NO MORE THAN 65%
14 Minute AMRAP: Toes-to-bar, burpee, wall ball
(Rounds + Reps)
Complete as many rounds as possible in 14 minutes:
15 toes-to-bars
10 burpees
20 wall-ball shots
15 toes-to-bars
10 burpees
20 wall-ball shots
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
