Sunday, Aug 2
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Aug 3
Workout of the Day
WARM UP 130
(Other / Text)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
PRESS 4-3-3-2-2-3-3
(Load)
PRESS
WORK UP TO 80%
WORK UP TO 80%
T.U.P.
()
15-12-9-6-3 reps for time of:
- power cleans #135/95 lb.
- Pull-ups
- front squats. #135/95 lb.
-STRICT Pull-ups
- power cleans #135/95 lb.
- Pull-ups
- front squats. #135/95 lb.
-STRICT Pull-ups
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
Tuesday, Aug 4
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
Movement Work
(Checkbox)
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 (start with no weight)
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 (start with no weight)
#49
()
14 Min EMOM
3 broad jumps
6 push ups
9 hollow rocks
3 broad jumps
6 push ups
9 hollow rocks
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Wednesday, Aug 5
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
Deadlift 5x3
(Load)
Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
85%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
85%
Hope
(Reps)
Three rounds of:
- Burpees
- Power snatch #55/#75
- Box jump, 24â³ box
- Thruster
- Chest to bar Pull-ups
âHopeâ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ârotate,â the athlete/s must move to next station immediately for good score. One point is given for each rep.
- Burpees
- Power snatch #55/#75
- Box jump, 24â³ box
- Thruster
- Chest to bar Pull-ups
âHopeâ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of ârotate,â the athlete/s must move to next station immediately for good score. One point is given for each rep.
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
