Thursday, Jun 25
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
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
65%
#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
65%
5 RNDS: Rowing and Bench Press
()
5 rounds for time of:
- Row 500 meters
- 15 bench presses
♀ 95 lb.
♂ 135 lb.
- Row 500 meters
- 15 bench presses
♀ 95 lb.
♂ 135 lb.
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Friday, Jun 26
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
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
PHEEZY
()
Three rounds of:
-5 FRONT SQUATS
-18 Pull-ups
-5 DEADLIFTS
-18 Toes-to-bar
-5 PUSH JERKS
-18 Hand-release push-ups
#95/#135
-5 FRONT SQUATS
-18 Pull-ups
-5 DEADLIFTS
-18 Toes-to-bar
-5 PUSH JERKS
-18 Hand-release push-ups
#95/#135
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Saturday, Jun 27
Workout of the Day
Hero Workout of Your Choice
()
Review the list of 203 heroes and honor one with an all-out effort.
Sunday, Jun 28
Workout of the Day
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
