Tuesday, Sep 22
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Split Jerk
(Load)
SPLIT JERK
2 x 5
3 x 3
4 x 1
2 x 5
3 x 3
4 x 1
#73 WOD
()
For Time
30 deadlifts
30 double unders
20 Power cleans
Run 200 M
15 deadlifts
30 double unders
10 power cleans
Run 200 m
05 deadlifts
30 double unders
05 Power cleans
Run 200 m
#65/#95
** Run 200 m after each set of Power cleans
30 deadlifts
30 double unders
20 Power cleans
Run 200 M
15 deadlifts
30 double unders
10 power cleans
Run 200 m
05 deadlifts
30 double unders
05 Power cleans
Run 200 m
#65/#95
** Run 200 m after each set of Power cleans
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, Sep 23
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Bench Press 5-5-3-3-3-1-1-1-1
(Load)
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#74 WOD
(Reps)
Tabata 40/.20. work/rest ** REST 1 MIN AFTER EACH ROUND
4 Rounds
CAL ROW
TOES TO BAR
PULL UPS
DB THRUSTERS
4 Rounds
CAL ROW
TOES TO BAR
PULL UPS
DB THRUSTERS
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Sep 24
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
12 MIN: Gymnastics Practice
(Checkbox)
WORKING ON GYMNASTICS
*** CHOOSE YOUR LEVEL OF EACH MOVEMENT UNDER THE MOVEMENT TAB. CAN BE DONE FROM A BENCH OR CHAIR OR COUCH...
- 3 minutes of handstand practice/ HANDSTAND HOLDS/ KICK UPS
- 3 minutes of L-sit practice / PIROUETTE HAND STAND HOLDS
- 3 minutes working all levels of ring muscle ups
*** CHOOSE YOUR LEVEL OF EACH MOVEMENT UNDER THE MOVEMENT TAB. CAN BE DONE FROM A BENCH OR CHAIR OR COUCH...
- 3 minutes of handstand practice/ HANDSTAND HOLDS/ KICK UPS
- 3 minutes of L-sit practice / PIROUETTE HAND STAND HOLDS
- 3 minutes working all levels of ring muscle ups
12 MIN AMRAP WALL BALLS, HR, OHS, RMU
(Rounds + Reps)
12 Min AMRAP
10 WALL BALLS
15. HOLLOW ROCKS
10. OVERHEAD SQUAT #65/#95
03. RING MUSCLE UPS
10 WALL BALLS
15. HOLLOW ROCKS
10. OVERHEAD SQUAT #65/#95
03. RING MUSCLE UPS
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Friday, Sep 25
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Overhead Squat 5x2
(Load)
Overhead Squat for load:
***DO NOT ATTEMPT MAX ON THIS LIFT
#1: 2 rep
#2: 2 rep
#3: 2 rep
#4: 2 rep
#5: 2 rep
***DO NOT ATTEMPT MAX ON THIS LIFT
#1: 2 rep
#2: 2 rep
#3: 2 rep
#4: 2 rep
#5: 2 rep
Workout 22.2
()
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull ups and
Bar-facing burpees
Time cap: 10 minutes
Pull ups and
Bar-facing burpees
Time cap: 10 minutes
COOL DOWN STRETCH
(Checkbox)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
