Tuesday, Jul 1
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
GYMNASTICS WORK TABATA
(Reps)
TABATA .30 SEC (WORK)/ (.20 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
L HOLD
STRICT PULL UPS
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
L HOLD
STRICT PULL UPS
AMRAP 14: Rope Climbs, Wall Balls, Run
(Rounds + Reps)
Complete as many rounds as possible in 14 minutes of:
15-foot rope climbs, 2 ascents
20 wall-ball shots, #14/20-lb. ball
Run 200 meters
15-foot rope climbs, 2 ascents
20 wall-ball shots, #14/20-lb. ball
Run 200 meters
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Wednesday, Jul 2
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Push Press 7x3
(Load)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Work up to 65%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
Work up to 65%
Toes-to-bar/Lunge
()
30-20-10 reps for time of:
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Toes-to-bars
Kettlebell walking lunges
♀ Two 24-kg KBs ♂ Two 32-kg KBs
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Jul 3
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
EMOM all snatches
(Load)
10 min EMOM
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 65%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 65%
Min Every min on the min perform
2 snatch pulls
1 power snatch
No more than 65%
REST 1 MIN
Then
8 min every min on the min perform
1 hang power snatch
1 full snatch
no more than 65%
AMRAP 15: Chest-to-bar pull-ups, Push-ups, Pistol Squats, & Run
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, row 500 meters
-10 chest-to-bar pull-ups
-15 push-ups
-20 single-leg squats, alternating
*After every 3 rounds, row 500 meters
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Friday, Jul 4
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
Back Squat 5-5-3-3-3-1-1-1-1-1
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#10: 1 rep
work up to 75 %
Run Swing Lunge
()
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell reverse lunges
800-meter run
♀ 35 lb
♂ 53 lb
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
