Tuesday, Jul 28
Workout of the Day
WARM UP 3
(Rounds + Reps)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Front Pause Squat 4x5
(Load)
Front Pause Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
21->3: Lunges, Thrusters, Pull-ups, K2Es
()
For time, 21-18-15-12-9-6 and 3 rep rounds of:
- Walking lunge steps
- Barbell thruster #65/95
- Pull-ups
- Knees to elbows
- Walking lunge steps
- Barbell thruster #65/95
- Pull-ups
- Knees to elbows
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
Wednesday, Jul 29
Workout of the Day
142 Warm Up
(Other / Text)
3 Rounds
50m med ball carry #14
12 alt lunges
10 Groiners
50m med ball carry #14
12 alt lunges
10 Groiners
GYMNASTICS WORK TABATA
(Reps)
TABATA 0.30 SEC (WORK)/ (.020 SEC) REST
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK * FOR METERS
HOLLOW ROCKS
BARBELL AB ROLL OUT
ROTATE THROUGH MOVEMENTS
4 ROUNDS
RING DIPS
HAND STAND WALK * FOR METERS
HOLLOW ROCKS
BARBELL AB ROLL OUT
# 60 WOD
()
5 Rounds for Time
10 Wall Balls #14/#18
12 alternating dumbbell power snatch
8 Barbell Push press #65/95
6 barbell Reverse lunges(Front rack position)
10 Wall Balls #14/#18
12 alternating dumbbell power snatch
8 Barbell Push press #65/95
6 barbell Reverse lunges(Front rack position)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Thursday, Jul 30
Workout of the Day
#69 WARM UP
(Rounds + Reps)
3 ROUNDS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
200M ROW
06 PUSH UP TO SIDE PLANK
10 BOX STEP UPS
EMOM THEM SNATCHES
(Reps)
EVERY MIN ON THE MIN FOR 12 MIN
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
75%
*MAY BUILD SLOW IF ABLE
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
75%
*MAY BUILD SLOW IF ABLE
Metcon
()
50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
** 50 M HANDSTAND WALK AFTER EACH ROUND
GHD sit-ups
Calories on the ski erg
** 50 M HANDSTAND WALK AFTER EACH ROUND
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Jul 31
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Bayside Chipper
()
For Time
40 Box Jump overs
20 American KB swings
3 legless rope climbs
20 Bar touch burpees
40 KB deadlifts
#35/#50
40 Box Jump overs
20 American KB swings
3 legless rope climbs
20 Bar touch burpees
40 KB deadlifts
#35/#50
15 MIN Mobility
(Other / Text)
Work on mobility
