Tuesday, Jul 21
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Back Squat 5-5-4-4-3-3-1-1-1
(Load)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
#1: 5 reps
#2: 5 reps
#3: 4 reps
#4: 4 reps
#5: 3 reps
#6: 3 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
10 MIN: Burpee Box Jump-Overs and Deadlifts
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
- 3 burpee box jump-overs
- 3 deadlifts
- 6 burpee box jump-overs
- 6 deadlifts
- 9 burpee box jump-overs
- 9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
- 3 burpee box jump-overs
- 3 deadlifts
- 6 burpee box jump-overs
- 6 deadlifts
- 9 burpee box jump-overs
- 9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Wednesday, Jul 22
Workout of the Day
143 Warm up
(Checkbox)
200 m run
10 air squats
5 push ups
200m run
8 Wall balls
10 YTW's
10 air squats
5 push ups
200m run
8 Wall balls
10 YTW's
Clean 5-4-3-1
(Load)
Clean for load:
#1: 5 reps @ 40%
#2: 4 reps @ 50%
#3: 3 reps @ 65%
#4: 1 rep @ 75%
#1: 5 reps @ 40%
#2: 4 reps @ 50%
#3: 3 reps @ 65%
#4: 1 rep @ 75%
The Chief
(Rounds + Reps)
Max rounds in 3 minutes of:
- 105/135 pound Power cleans, 3 reps
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
- 105/135 pound Power cleans, 3 reps
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Thursday, Jul 23
Workout of the Day
142 Warm Up
(Checkbox)
3 Rounds
200 M SKI
12 alt lunges
10 Groiners
200 M SKI
12 alt lunges
10 Groiners
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
144 WOD
()
4 Rounds For Time
400m Run
12 Plate Ground to OH #25
200m row
12 Alt DB power snatch #35
400m Run
12 Plate Ground to OH #25
200m row
12 Alt DB power snatch #35
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Friday, Jul 24
Workout of the Day
144 Warm up
(Checkbox)
Warm UP
1 min jump rope
10 Air Squats
30 sec jump rope
10 air squats
10 KB Swings
1 min jump rope
10 Air Squats
30 sec jump rope
10 air squats
10 KB Swings
Overhead Squat 5x3
(Load)
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
143 WOD
(Rounds + Reps)
WORKOUT
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
5 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
10 Double under (3 to 1 singles) =30
REST 1 min
4 Min AMRAP
4 Burpees
6 Pull ups
8 MedBall alt shoulder toss
REST 1 min
3 Min AMRAP
4 Burpees
6 Pull ups
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
