Saturday, Oct 3
Workout of the Day
JAG 28
()
For time:
-Run 800 meters
-28 Kettlebell swings, 2 pood
-28 Strict Pull-ups
-28 Kettlebell clean and jerk, 2 pood each
-28 Strict Pull-ups
-Run 800 meters
-Run 800 meters
-28 Kettlebell swings, 2 pood
-28 Strict Pull-ups
-28 Kettlebell clean and jerk, 2 pood each
-28 Strict Pull-ups
-Run 800 meters
Sunday, Oct 4
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Oct 5
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Push Jerk 7x1
(Load)
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
Metcon
(Calories)
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Oct 6
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
Sotts Press 4 X 3
(Load)
Sotts Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Metcon
()
20 rounds for time of:
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
