Saturday, Sep 26
Workout of the Day
Hero Workout of Your Choice
()
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Sep 27
Workout of the Day
30 MIN YOGA STRETCHING
(Checkbox)
FOLLOW ROUTINE
Monday, Sep 28
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
Deadlift 5-5-3-3-3-1-1-1-1
(Load)
Deadlift 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
100%
#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
100%
AMRAP x 2
(Rounds + Reps)
X 2 ROUNDS ( TTL workout time is 16 min w/rest)
5 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
2 MIN AMRAP
10 BURPEES
10 PUSH UPS
5 Min AMRAP (AS MANY ROUNDS AS POSSIBLE)
10 Pistol Squats
10 Burpees
10 Pull ups
****REST 1 MIN
2 MIN AMRAP
10 BURPEES
10 PUSH UPS
MOBILITY 3.3
(Other / Text)
MOBILITY
Tuesday, Sep 29
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Mixed Strength
(Checkbox)
3 Rounds
15 DUMBBELL hip extension
10 BARBELL LANDMINES
10 strict ring dips
1 min plank hold
15 DUMBBELL hip extension
10 BARBELL LANDMINES
10 strict ring dips
1 min plank hold
"All Scaled Up"
()
For time:
10 wall walks
10 DB shoulder-to-overheads
20 cross-overs
30 toes-to-bars
20 cross-overs
10 DB shoulder-to-overheads
20 double-under cross-overs
30 toes-to-bars
20 cross-overs
10 DB shoulder-to-overheads
Women: 35lb DB
Men: 50lb DB
10 wall walks
10 DB shoulder-to-overheads
20 cross-overs
30 toes-to-bars
20 cross-overs
10 DB shoulder-to-overheads
20 double-under cross-overs
30 toes-to-bars
20 cross-overs
10 DB shoulder-to-overheads
Women: 35lb DB
Men: 50lb DB
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
