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.
Friday, Mar 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
Power snatch
(Load)
POWER SNATCH 5 X 3 FOR LOAD WORK TO 85%
Snatch Balance 4x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Snatch 3-2-2-1-1-1
(Load)
Snatch for load:
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
#1: 3 reps
#2: 2 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
#6: 1 rep
Metcon
()
15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
Deadlifts
Burpee pull-ups
Set the pull-up bar 6 inches above your reach.
♀ 185 lb
♂ 275 lb
MOBILITY 3.3
(Other / Text)
MOBILITY
Saturday, Mar 14
Workout of the Day
BULL
()
Two rounds of:
- 200 Double-unders
- 135/95 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
- 200 Double-unders
- 135/95 pound Overhead squat, 50 reps
- 50 Pull-ups
- Run 1 mile
Sunday, Mar 15
Workout of the Day
YOGA SUNDAY
(Checkbox)
https://youtu.be/UGfWGMIGnW0?si=aze2fkZtdUDnrD8V
