Friday, Sep 11
Workout of the Day
#68 Warm up
(Checkbox)
3 Rounds
5 cal bike
10 air squats
10 sit ups
10 push ups
5 cal bike
10 air squats
10 sit ups
10 push ups
911 Chaos and Confusion
()
9 Rounds
11 pull ups
11 kb swings #25/35
11 box jumps
11 lunges
11 sit ups
11 Goblet squats
11 Toes to bar
11 Sumo Deadlift high pull #55/75
11 Medball Burpees #14/20
11 pull ups
11 kb swings #25/35
11 box jumps
11 lunges
11 sit ups
11 Goblet squats
11 Toes to bar
11 Sumo Deadlift high pull #55/75
11 Medball Burpees #14/20
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
Saturday, Sep 12
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
Barbara
()
5 rounds for time:
- 20 pull-up
- 30 push-ups
- 40 sit-ups
- 50 squats
Rest 3 minutes between rounds.
- 20 pull-up
- 30 push-ups
- 40 sit-ups
- 50 squats
Rest 3 minutes between rounds.
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
Sunday, Sep 13
Workout of the Day
15 MIN Mobility
(Other / Text)
Work on mobility
Monday, Sep 14
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
Push Jerk 10-8-6-4-2
(Load)
Push Jerk for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 2 reps
Work to 85%
AMRAP 12: Box Jumps & KB Swings
(Rounds + Reps)
Complete as many rounds as possible in 12 minutes of:
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
-7 box jumps
-14 kettlebell swings
Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
