Sunday, Oct 25
Workout of the Day
SUNDAY MOBILITY DAY
(Checkbox)
https://youtu.be/ma2mL7NLCtE
Monday, Oct 26
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
Push Press 7x3
(Load)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
30-40%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
30-40%
Last Light (A)
(Rounds + Reps)
10 Minute AMRAP
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar
​
Workout description video: https://youtu.be/ZEHjn5iDPlY
5 Hang Clean and Jerk (115/80)
10 Back Squat (115/80)
15 Toes to Bar
​
Workout description video: https://youtu.be/ZEHjn5iDPlY
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Oct 27
Workout of the Day
Warm up #77
(Checkbox)
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
Gymnastics Practice & Stretching
(Other / Text)
scales practice-
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
• 3 minutes of L-sit practice
• 3 minutes of handstand practice (inversion)
• 3 minutes of plank practice
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
• 3 minutes of L-sit practice
• 3 minutes of handstand practice (inversion)
• 3 minutes of plank practice
FT: Pistols, Wall Balls, Box Jumps, Deadlifts, Power Cleans, & Front Squats
()
For time:
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 deadlifts, 125/155 lb.
20 power cleans, 95/125
10 front squats, 95/125
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 deadlifts, 125/155 lb.
20 power cleans, 95/125
10 front squats, 95/125
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Wednesday, Oct 28
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
Front Squat 5x10
(Load)
Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
Metcon
(Rounds + Reps)
In 4 minutes, attempt to complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
