Monday, Dec 1
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Snatch Balance 5x2
(Load)
Snatch Balance for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Hang Power Snatch 5x3
(Load)
Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Power Snatch 3x3
(Load)
Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
5 RNDS: Row
(Meters)
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
Tuesday, Dec 2
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Deadlift 10-10-8-8-6-6
(Load)
Deadlift for load:
#1: 10 reps @ 40%
#2: 10 reps @ 40%
#3: 8 reps @ 45%
#4: 8 reps @ 45%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#1: 10 reps @ 40%
#2: 10 reps @ 40%
#3: 8 reps @ 45%
#4: 8 reps @ 45%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
The Chief
(Rounds + Reps)
Max rounds in 3 minutes of:
- 3 Power Cleans. #135/#95
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
- 3 Power Cleans. #135/#95
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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
Wednesday, Dec 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
Front Squat 5x5
(Load)
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
4 Rnds: DB Snatches, Bench Presses & MUs
()
4 rounds of:
- 12 dumbbell snatches
- 9 bench presses
- 3 bar muscle-ups
- 12 dumbbell snatches
- 9 bench presses
- 3 bar muscle-ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Dec 4
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
05. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
05. wall kick ups
10 supermans
Shoulder Press 5x3
(Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
50%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
50%
Panhandle Strong
()
4 Rounds for time of:
-3 Squat Cleans #95/#125
-10 Toes-To-Bar
-10 Burpee Over the Bar
-18 Deadlift (#125/#155)
-40 Double-unders
-3 Squat Cleans #95/#125
-10 Toes-To-Bar
-10 Burpee Over the Bar
-18 Deadlift (#125/#155)
-40 Double-unders
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
