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
Wednesday, Sep 9
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Bench Press 10-10-6-6-4-4-3-3
(Load)
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7 :2 reps
#8: 2 reps
Work up to 85%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7 :2 reps
#8: 2 reps
Work up to 85%
#68 WOD
(Rounds + Reps)
15 MIN AMRAP
5 Power cleans #120/145
10 HOLLOW ROCKS
30 Double unders
10 Alt dumbbell snatch #35
5 Power cleans #120/145
10 HOLLOW ROCKS
30 Double unders
10 Alt dumbbell snatch #35
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
