Saturday, Sep 5
Workout of the Day
31 HEROES
(Reps)
AMRAP 31 minutes:
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
- 8 Thrusters (155/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30/24â³)
This is a Partner WOD â Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Sunday, Sep 6
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Sep 7
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 LATERAL SQUATS
12 DOUBLE UNDERS
10 SUMO SQUATS
Push Press 5-5-4-4-3-3-2-2
(Load)
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 80%
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 reps
#7: 2 reps
#8: 2 reps
WORK UP TO 80%
Annie
()
50-40-30-20-10 reps for time of:
- Double-Unders
- Sit-ups
- Double-Unders
- Sit-ups
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Tuesday, Sep 8
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
10 GROINERS
1 min jump rope
10 goblet squats #20
10 GROINERS
Gymnastics Practice & Stretching
(Other / Text)
scales practice-
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
- 3 minutes of L-sit practice
- 3 minutes of handstand practice (inversion)
- 3 minutes of plank practice
AMRAP
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
400 m run
12 DB Push Press #35/#50
15 DB ALTERNATING GORILLA ROWS #35/#50
400 m run
12 DB Push Press #35/#50
15 DB ALTERNATING GORILLA ROWS #35/#50
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
