Friday, Oct 9
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
05 wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
05 wall kick ups
10 supermans
For Time: Row, C2B, Overhead squats
()
For time:
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row
♀ 65 lb. ♂ 95 lb.
1,000-m row
30 chest-to-bar pull-ups
10 overhead squats
20 chest-to-bar pull-ups
20 overhead squats
10 chest-to-bar pull-ups
30 overhead squats
1,000-m row
♀ 65 lb. ♂ 95 lb.
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Saturday, Oct 10
Workout of the Day
ALEXANDER
()
5 rounds for time of:
-Â 31 back squats, 135/95 lb.
-Â 12 power cleans, 185/125 lb.
-Â 31 back squats, 135/95 lb.
-Â 12 power cleans, 185/125 lb.
Sunday, Oct 11
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Oct 12
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
Front Squat 5x1
(Load)
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
Christine
()
3 Rounds For Time
-Row 500m
-12 Deadlifts (bodyweight)
-21 Box Jumps (24''/20'')
-Row 500m
-12 Deadlifts (bodyweight)
-21 Box Jumps (24''/20'')
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
