Wednesday, Sep 30
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Back Squat 5-5-3-3-3-1-1-1-1-1
(Load)
Back Squat 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
#10: 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
#10: 1 rep
100%
4 Rnds: KB Swings, GHDs, Back Extns & K2Es
()
4 ROUNDS FOR TIME
20 kettlebell swings. #35
20 GHD sit-ups
20 back extensions
15 knees-to-elbows
20 kettlebell swings. #35
20 GHD sit-ups
20 back extensions
15 knees-to-elbows
BANDS AND MOBILITY
(Other / Text)
https://youtu.be/JR3Dtyj4Ik4?si=6eRlhAWDKfFd_IBt
Thursday, Oct 1
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Mix STRENGTH
(Checkbox)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
.30 sec work on Battle Ropes
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
.30 sec work on Battle Ropes
AMRAP 15: Run, Farmers Carry, Dumbbell Front Squats
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes of:
- 200-m run
- 100-m farmers carry
- 20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
- 200-m run
- 100-m farmers carry
- 20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Friday, Oct 2
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Shoulder Press 7x1
(Load)
Shoulder Press 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%
Regional 17.6
()
For time:
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
Men use a 24-in. box and a 70-lb. bag
Women use a 20-in. box and a 55-lb. bag
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
Men use a 24-in. box and a 70-lb. bag
Women use a 20-in. box and a 55-lb. bag
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
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
