Monday, Oct 12
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
Front Squat 5x1
(Load)
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
Christine
()
3 Rounds For Time
-Row 500m
-12 Deadlifts (bodyweight)
-21 Box Jumps (24''/20'')
-Row 500m
-12 Deadlifts (bodyweight)
-21 Box Jumps (24''/20'')
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Tuesday, Oct 13
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
STRENGTH 3 Rnds: HSPUs, Ring Dips, Push-ups & Pullups
(Other / Text)
3 rounds
10 strict handstand push-ups
10 strict ring dips
10 strict push-ups
10 strict pull-ups
10 strict handstand push-ups
10 strict ring dips
10 strict push-ups
10 strict pull-ups
T2B, DU, CLEANS
(Reps)
Complete as many rounds and reps as possible in 4, 8, 12, OF
-15 toes-to-bars
-50 double-unders
-10 squat cleans*
***#65/#95 start **
-15 toes-to-bars
-50 double-unders
-10 squat cleans*
***#65/#95 start **
15 MIN Mobility
(Other / Text)
Work on mobility
Wednesday, Oct 14
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Snatch 7x1
(Load)
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
100%
AGOQ 17.3
()
21-15-9 reps for time of:
-Shoulder-to-overheads, 125 lb./#95
-Chest-to-bar pull-ups
-Shoulder-to-overheads, 125 lb./#95
-Chest-to-bar pull-ups
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Thursday, Oct 15
Workout of the Day
Warm up 2
(Rounds + Reps)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Thruster 5-5-3-3-3-1-1-1-1
(Load)
Thruster 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%
20 MIN AMRAP
(Checkbox)
20 MIN AMRAP
EVERY 5 MIN ON THE MIN (INCLUD MIN 0000) COMPLETE
14/18 CAL ASSAULT BIKE
50 M FARMER CARRY #35/50
10 SIT UPS
10 RING DIPS
EVERY 5 MIN ON THE MIN (INCLUD MIN 0000) COMPLETE
14/18 CAL ASSAULT BIKE
50 M FARMER CARRY #35/50
10 SIT UPS
10 RING DIPS
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
