Friday, Jan 2
Workout of the Day
Warm UP
(Checkbox)
3 Rounds
200 m run
10 m walking lunges
10 air squats
10 YTW's
200 m run
10 m walking lunges
10 air squats
10 YTW's
#69 STRENGTH
(Rounds + Reps)
3 ROUNDS
10 DB ROWS (HEAVY)
10 SUPERMANS
08. RENEGADE ROWS
10. KB SINGLE LEG DEADLIFT
10 DB ROWS (HEAVY)
10 SUPERMANS
08. RENEGADE ROWS
10. KB SINGLE LEG DEADLIFT
CAL Fun
()
4 Rounds for Time
100 ft walking lunges with #25 plate overhead
15 Hollow Rocks
15 box jumps
15 KBS #35/#45
* Time Cap 16 min
100 ft walking lunges with #25 plate overhead
15 Hollow Rocks
15 box jumps
15 KBS #35/#45
* Time Cap 16 min
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
Saturday, Jan 3
Workout of the Day
JT
()
21-15-9 reps of:
- Handstand push-ups
- Ring dips
- Push-ups
- Handstand push-ups
- Ring dips
- Push-ups
Sunday, Jan 4
Workout of the Day
SUNDAY MOBILITY
(Checkbox)
30 MIN MOBILITY
https://youtu.be/CmCysOVh5gA
https://youtu.be/CmCysOVh5gA
Monday, Jan 5
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get Ups
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Deadlift 5x10
(Load)
Deadlift for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
TO BE DONE AT 55%
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
TO BE DONE AT 55%
20 MIN EMOM FUN
()
EVERY MIN ON THE MIN FOR 20 MIN PERFORM
ODD MIN -06 THRUSTERS
EVEN MIN- 3/6 CAL ON THE BIKE
#65/#95
ODD MIN -06 THRUSTERS
EVEN MIN- 3/6 CAL ON THE BIKE
#65/#95
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
