Tuesday, Mar 24

Workout of the Day

#68 WARM UP (Checkbox)

10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS

Shoulder Press 7x1 (Load)

Shoulder Press for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

12 Min AMRAP #148 (Rounds + Reps)

12 Min AMRAP as many rounds as possible

200 M RUN **** See notes for all scaling options
10 Sandbag/MedBall toss
05 Burpees
05 Broad Jumps

Move this hips mobility (Other / Text)

https://youtu.be/sOuKeVuej9E?t=222

Wednesday, Mar 25

Workout of the Day

WARM UP 6 (Checkbox)

3 ROUNDS

10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE

200 M Double DB Waiter carry ()

hold to large jugs (filled with water) by the handle overhead.

#25/40

200 M Dumbbell Farmer Carry ()

Rest when you need.

double dumbbell carry

#25/#40

AS MANY CAL IN 10 MIN BIKE (Calories)

Complete as many CALORIES as possible in 10 minutes

Daily Mobility 10 min (Other / Text)

We do this so we are not as sore the next day and reduces chances of injury.

Thursday, Mar 26

Workout of the Day

#69 WARM UP (Checkbox)

3 ROUNDS

200M ROW

06 PUSH UP TO SIDE PLANK

10 BOX STEP UPS

Deadlift 5x1 (Load)

Deadlift for load:

#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

5 RNDS: double-unders, hang power cleans, pull-ups ()

5 rounds for time of:

30 double-unders
10 hang power cleans
10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects.

Mobility is the key (Other / Text)

5 min stretch and 15 min stretching

Friday, Mar 27

Workout of the Day

WARM UP 3 (Checkbox)

3 ROUNDS

10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS

5 Rnds: 400m Run & Thrusters ()

5 rounds for time of:
400-meter run
95-lb. thruster, 15 reps

MOBILITY THIS (Other / Text)

6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)

10 Hip Mobility

10. CAT COW

10 SPIDERMAN LUNGES

10 SQUAT WITH REACH

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