Friday, Jul 18
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
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 75%
WORK UP TO 75%
Med Ball Cleans, Ring Dips, C2Bs, Push-ups
()
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Saturday, Jul 19
Workout of the Day
BOWEN
()
3 rounds for time of:
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
- Run 800 meters
- 275/185 lb. deadlifts, 7 reps
- 10 burpee pull-ups
- 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
- 20 box jumps, 24-inch box
Sunday, Jul 20
Workout of the Day
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Monday, Jul 21
Workout of the Day
140 Warm Up
(Checkbox)
10 alt lunges
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
10 slow decent air squats
5 Push Ups
8 Med Ball cleans #12
140 Strength
(Checkbox)
2 ROUNDS THROUGH
10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE
10 (EACH SIDE) SINGLE LEG DEADLIFT
10 PISTOL SQUATS (EACH SIDE)
10 TWISTING MOUNTAIN CLIMBERS (EACH SIDE )
10 ( EACH SIDE) BULGARIAN SPLIT SQUAT
10 (EACH SIDE) SLOW DECENT BOX STEP DOWNS
10 (EACH SIDE) KNEELING LANDMINE SIDE TO SIDE
Thrusters/Run/Pull up 4 RFT
()
4 Rounds for Time
8 Thrusters #65/95
200 Run
10 Pull ups
8 Thrusters #65/95
200 Run
10 Pull ups
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko