Wednesday, May 13
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
12 MIN EMOM THEM SNATCHES
(Load)
EVERY MIN ON THE MIN FOR 12 MIN
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE RECORD HEAVIEST LOAD
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE RECORD HEAVIEST LOAD
THE SEVEN
()
Seven rounds of:
- 7 Handstand push-ups
- 7 Thruster, #65/#95
- 7 Knees to elbows
- 7 Deadlift, #125/155
- 7 Burpees
- 7 Kettlebell swings, #35
- 7 Pull-ups
- 7 Handstand push-ups
- 7 Thruster, #65/#95
- 7 Knees to elbows
- 7 Deadlift, #125/155
- 7 Burpees
- 7 Kettlebell swings, #35
- 7 Pull-ups
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Thursday, May 14
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Split Jerk 4x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Grip #52
()
4 Rounds for Time
15 box Jumps
12 KB swings
10 ALT DB SNATCH #35
20m Single Arm Waiter Carry #25
15 box Jumps
12 KB swings
10 ALT DB SNATCH #35
20m Single Arm Waiter Carry #25
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Friday, May 15
Workout of the Day
#69 WARM UP
(Checkbox)
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
Overhead Squat 5x3
(Load)
Overhead Squat 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
Time is not on your side
(Reps)
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
* 15 toes-to-bars
* 10 Squat Cleans ** load below if using
* 05 KAL Assault Bike
* 50 double-unders
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes MAX
1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
* 15 toes-to-bars
* 10 Squat Cleans ** load below if using
* 05 KAL Assault Bike
* 50 double-unders
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes MAX
1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Saturday, May 16
Workout of the Day
BARRAZA
(Rounds + Reps)
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
- Run 200 meters
- 275/185 pound Deadlift, 9 reps
- 6 Burpee bar muscle-ups
