Sunday, Jan 11
Workout of the Day
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Monday, Jan 12
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
#57 Strength
(Rounds + Reps)
10 Barbell ab rollouts
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows
.20 sec L hold
10 Slow negative step ups
10 Dumbbell Pendlay rows
FT: Pistols, Wall Balls, Box Jumps, Deadlifts, Power Cleans, & Front Squats
()
For time:
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 DUMBBELL deadlifts, #35/#50
20 DUMBBELL power cleans, #35/#50
10 DUMBBELL front squats #35/#50
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 DUMBBELL deadlifts, #35/#50
20 DUMBBELL power cleans, #35/#50
10 DUMBBELL front squats #35/#50
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Tuesday, Jan 13
Workout of the Day
#69 WARM UP
(Rounds + Reps)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
Split Jerk 3x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
65-70%
#1: 3 reps
#2: 3 reps
#3: 3 reps
65-70%
3 RNDS: Row, Push Ups, Toes to Rings
()
3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
500-m row
21 push-ups
12 strict toes-to-rings
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Jan 14
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
The MIA Bar Complex
()
3 Hang Cleans. #105/#85. (same for full set)
3 Front Squats
3 Shoulder to overhead
2 Hang Cleans. #135/#95
2 Front Squats
2 Shoulder to overhead
1 Hang clean. #155/#105
1 Front squat
1 shoulder to overhead
3 Front Squats
3 Shoulder to overhead
2 Hang Cleans. #135/#95
2 Front Squats
2 Shoulder to overhead
1 Hang clean. #155/#105
1 Front squat
1 shoulder to overhead
AMRAP 20: DUs, Lunges & Bear Crawl
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
- 50 double-unders
- 100-ft. walking lunge
- 100-ft. bear crawl
- 50 double-unders
- 100-ft. walking lunge
- 100-ft. bear crawl
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
