Thursday, Jan 22
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
GYMNASTICS WORK TABATA
(Reps)
TABATA 0.30 SEC (WORK)/ (.020 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK
HOLLOW ROCKS
4 RFT
()
4 rounds for time of:
15 box jumps
Run 400 m
♀ 30-in box ♂ 36-in box
15 box jumps
Run 400 m
♀ 30-in box ♂ 36-in box
10 min Yoga stretching warm up
(Checkbox)
https://youtu.be/VaoV1PrYft4
Follow with 5 min of cardio of your choice
Follow with 5 min of cardio of your choice
Friday, Jan 23
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
15 Minute AMRAP: Toes-to-bar, burpee, wall ball
(Rounds + Reps)
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
15 burpees
15 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
15 toes-to-bars
15 burpees
15 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
DAILY STRETCHING
(Checkbox)
https://youtu.be/KOvE5oAubpA
Saturday, Jan 24
Workout of the Day
ANDY
()
For time, wearing a 20-lb. vest:
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
Sunday, Jan 25
Workout of the Day
30 MIN YOGA STRETCHING
(Checkbox)
FOLLOW ROUTINE
