Thursday, Apr 3
Workout of the Day
WARM UP 122
(Checkbox)
3 Rounds
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Bear Complex
(Load)
5 Rounds for Max Load:
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
30-20-10: GHD Sit-ups, Toes-to-bars, & Wall Ball Shots
()
30-20-10 reps for time of:
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, 20-lb. ball
-GHD sit-ups
-Toes-to-bars
-Wall-ball shots, 20-lb. ball
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
WARM UP 3
(Rounds + Reps)
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 Pause Squat 4x5
(Load)
Back Pause Squat
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Helen
()
3 rounds for time of:
- 400m run
- 21 Kettlebell Swings
- 12 Pull-ups
#25/#35
- 400m run
- 21 Kettlebell Swings
- 12 Pull-ups
#25/#35
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Friday, Apr 4
Workout of the Day
WARM UP 130
(Checkbox)
3 ROUNDS
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
Row 2000m
()
Row 2000m
21-15-9: Burpees, OHS & C2Bs
()
21-15-9 reps for time of:
- Bar-facing-burpees
- Overhead squats
- Chest-to-bar pull-ups
Men use 95 lb., Women use 65 lb.
- Bar-facing-burpees
- Overhead squats
- Chest-to-bar pull-ups
Men use 95 lb., Women use 65 lb.
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Saturday, Apr 5
Workout of the Day
DONNY
()
21-15-9-9-15-21 reps for time of:
- 225/155 pound Deadlift
- Burpee
- 225/155 pound Deadlift
- Burpee
Sunday, Apr 6
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
