Saturday, Jul 11
Workout of the Day
BRUCK
()
Four rounds for time of:
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
Sunday, Jul 12
Workout of the Day
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Monday, Jul 13
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
Deadlift 5-5-3-3-3-1-1-1-1
(Load)
Deadlift 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
UP TO 80%
#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
UP TO 80%
4 Rounds for time of Bike Cal, K2E, & Back Squats
()
4 Rounds for time
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats from the ground #65/#95
20 Calorie assault bike
7 Knees-to-elbows
10 barbell back squats from the ground #65/#95
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Tuesday, Jul 14
Workout of the Day
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
Muscle snatch, Power snatch, Squat snatch
(Load)
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Work up to 70 % Then do reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Work up to 70 % Then do reps
CONDITIONING EMOM #155
(Checkbox)
EMOM X3 ROUNDS ( 12 MIN TTL)
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 100 M SPRINT
MIN 2: 15 KB SWINGS #35/#50
MIN 3: 08 BOX JUMP OVERS
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
EVERY MIN ON THE MIN COMPLETE THE FOLLOWING AT THE TOP OF EACH REPRESENTING MIN.
MIN 1: 100 M SPRINT
MIN 2: 15 KB SWINGS #35/#50
MIN 3: 08 BOX JUMP OVERS
MIN 4: 03 WALL WALKS
*** IF YOU COMPLETE BEFORE TIME IS UP - THIS IS YOUR REST TIME UNTIL THE NEXT MIN
** IF YOU KNOW YOU ARE NOT GOING TO COMPLETE REPS IN TIME BEFORE THE MIN IS UP **** INSURE YOU STOP AT THE .50 SEC MARK TO GIVE YOURSELF 10 SEC REST/TRANSITION TIME.
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
