Tuesday, Nov 3
Workout of the Day
Warm up #77
(Other / Text)
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
Bench Press 4x8
(Load)
Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
AGOQ 18.2
()
4 rounds for time of:
•15 chest-to-bar pull-ups
•5 cleans #105/155
•15 chest-to-bar pull-ups
•5 cleans #105/155
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Wednesday, Nov 4
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Hang Power Snatch 3x3
(Load)
Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Hang Squat Snatch 3x3
(Load)
Hang Squat Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Games: Ringer 1 & Ringer 2
()
Ringer 1:
30-20-10
• Air Bike Calories
• Toes-to-Rings
Time Cap: 7 minutes for males, 6 minutes for females
Ringer 2:
15-10-5
• Burpees
• Overhead Squats (95/135)
Time Cap: 5 minutes
30-20-10
• Air Bike Calories
• Toes-to-Rings
Time Cap: 7 minutes for males, 6 minutes for females
Ringer 2:
15-10-5
• Burpees
• Overhead Squats (95/135)
Time Cap: 5 minutes
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Thursday, Nov 5
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Squat Clean 4x3
(Load)
Squat Clean for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
50%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
50%
Hotshots 19
()
FOUR rounds for time of:
• 30 Air Squats
• 19 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
• 30 Air Squats
• 19 POWER CLEANS #95/135
• 7 Strict Pull-ups
• Run 400 meters
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Friday, Nov 6
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
50-40-30-20-10: Wall-ball Shots, Row, & GHD Sit-ups
()
50-40-30-20-10 reps for time of:
•Wall-ball shots
•Row (calories)
•GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
•Wall-ball shots
•Row (calories)
•GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
