Monday, Oct 5
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Push Jerk 7x1
(Load)
Push Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep
Metcon
(Calories)
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds for a total of 4 rounds.
♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell
** RECORD TTL CALORIES ROWED OR (REPS IF USING OTHER MEANS)
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Oct 6
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Sotts Press 4 X 3
(Load)
Sotts Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
Light
Snatch Balance 3x3
(Load)
Snatch Balance for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
Metcon
()
20 rounds for time of:
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
2 power cleans
3 box jumps
2 muscle ups
♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Oct 7
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
Push Press 5x1
(Load)
Push Press: 1-1-1-1-1 rep
Warm up with 5-5-3-3-3 reps
Warm up with 5-5-3-3-3 reps
4 RNDS FOR TIME GOTYA
()
4 rounds for time of:
-12 wall-ball shots
-12 sumo deadlift high pulls, #65
-10 med ball burpees
-Row 20 calories
-Rest 1 minute after each round
-12 wall-ball shots
-12 sumo deadlift high pulls, #65
-10 med ball burpees
-Row 20 calories
-Rest 1 minute after each round
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
Thursday, Oct 8
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Globeo Work
(Other / Text)
3 Rounds (not timed)
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
10 Hip thrusts (work up to 75%)
10 dumbbell Curl and Press
10 Lateral Bounds
10 strict pull ups (add weight if able)
10 Bulgarian split squats
Diane
()
21-15-9 reps for time of:
- Deadlift 225/155#
- HSPU
- Deadlift 225/155#
- HSPU
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
