Sunday, Aug 23
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Aug 24
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
Clean 5-4-3-1
(Load)
Clean for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 1 rep
@ 80%
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 1 rep
@ 80%
Metcon
()
4 rounds
Max CAL row or bike (20 seconds)*
12 Alternating KB Swings
10 wall-ball shots
- Rest .30 seconds between rounds
Max CAL row or bike (20 seconds)*
12 Alternating KB Swings
10 wall-ball shots
- Rest .30 seconds between rounds
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Tuesday, Aug 25
Workout of the Day
WARM UP 5
(Checkbox)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
5. wall walks
10. ring dips
10. GHD Back
5. sotts press (bar only)
10. Single Leg deadlift
5. wall walks
10. ring dips
10. GHD Back
5. sotts press (bar only)
"Russian Roulette"
()
5 Rounds FOR TIME
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings
30 AbMat Sit-ups
40 Double Unders
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings
30 AbMat Sit-ups
40 Double Unders
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Wednesday, Aug 26
Workout of the Day
#68 WARM UP
(Checkbox)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Deadlift 5x1
(Load)
Deadlift for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
WORK UP TO 90%
#58 WOD
()
Complete for time
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
20 back squats #65/95
200 meter run
10 plate jump burpees (45# plate)
15 Back Squats
200 m run
10 plate jump burpees
10 Back Squats
200 m run
10 plate jump burpees
5 Back squats
10 plate jump burpees
200 m run
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
