Monday, Mar 9
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
Shoulder Press 5x3
(Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Cluster Run
()
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
Cool down time
(Checkbox)
10 MIN cool down
https://youtu.be/y3rJ5AzoQzk
https://youtu.be/y3rJ5AzoQzk
Tuesday, Mar 10
Workout of the Day
WARM UP 7
(Checkbox)
3 ROUNDS
04 Turkish Get up #10
10 Lateral bounds
10 lunges
03 Caterpillar walks
04 Turkish Get up #10
10 Lateral bounds
10 lunges
03 Caterpillar walks
10 MIN EMOM
(Load)
2 DEADLIFTS
1 HANG CLEAN
WORK UP TO @. 85%
1 HANG CLEAN
WORK UP TO @. 85%
3 RNDS: DB Row, DB Bench, and Rowing
()
3 rounds
- 10 left-arm dumbbell rows
- 10 right-arm dumbbell rows
- 21 dumbbell bench presses
- 200-m row
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
- 10 left-arm dumbbell rows
- 10 right-arm dumbbell rows
- 21 dumbbell bench presses
- 200-m row
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
5 min Cool down
(Checkbox)
https://youtu.be/wo1uEoy9MwU
Wednesday, Mar 11
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
Strength Gymnastics
(Checkbox)
3 rounds
10. Single Leg deadlift
10. GHD Back
5. sotts press (bar only)
10. BULGARIAN SPLIT SQUATS
10. Single Leg deadlift
10. GHD Back
5. sotts press (bar only)
10. BULGARIAN SPLIT SQUATS
Regional 17.6 X 2
()
For time:
2 ROUNDS
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
2 ROUNDS
-30 / 25 cal. bike
-20 burpee box jump-overs
-10 sandbag cleans
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Mar 12
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
Clean & Jerk 5x1
(Load)
Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
work up to 85%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
work up to 85%
Metcon
()
21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)
♀ 35-lb dumbbell
♂ 50-lb dumbbell
COOL DOWN STRETCH
(Checkbox)
IMPORTANT TO GET THIS IN. PLEASE DO NOT SKIP.
