Wednesday, Feb 25
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Snatches
(Load)
Power snatch 5 x 3 reps
Snatch balance 5 x 2 reps
Squat snatch 5 x 1 reps
Snatch balance 5 x 2 reps
Squat snatch 5 x 1 reps
Row WB MB Clean
(Rounds + Reps)
As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots
Rest 2:00 min
As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
500-meter row
Max wall-ball shots
Rest 2:00 min
As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
DAILY STRETCHING
(Other / Text)
https://youtu.be/KOvE5oAubpA
Thursday, Feb 26
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
05. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
10. Single Leg deadlift
05. wall walks
10. ring dips
10. GHD Back
05. scotts press (bar only)
Bayside Chipper
()
For Time
40 Box Jump overs
20 American KB swings
3 legless rope climbs
20 Bar touch burpees
40 KB deadlifts
#35/#50
40 Box Jump overs
20 American KB swings
3 legless rope climbs
20 Bar touch burpees
40 KB deadlifts
#35/#50
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Friday, Feb 27
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
Lungs on Fire
()
For Time
16 min Time Cap
15 Chest to bar Pull ups
36 Kal ski
50 Double unders
12 Chest to bar Pull ups
30 kal ski
40 Double unders
9 Chest to Bar Pull ups
24 Kal Ski
20 Double Unders
16 min Time Cap
15 Chest to bar Pull ups
36 Kal ski
50 Double unders
12 Chest to bar Pull ups
30 kal ski
40 Double unders
9 Chest to Bar Pull ups
24 Kal Ski
20 Double Unders
10 min Yoga stretching warm up
(Other / Text)
https://youtu.be/VaoV1PrYft4
Follow with 5 min of cardio of your choice
Follow with 5 min of cardio of your choice
Saturday, Feb 28
Workout of the Day
BIG SEXY
()
5 rounds for time of:
- 6 deadlifts, 315/205 lb.
- 6 burpees
- 5 cleans, 225/155 lb.
- 5 chest-to-bar pull-ups
- 4 thrusters, 155/105 lb.
- 4 muscle-ups
- 6 deadlifts, 315/205 lb.
- 6 burpees
- 5 cleans, 225/155 lb.
- 5 chest-to-bar pull-ups
- 4 thrusters, 155/105 lb.
- 4 muscle-ups
