Tuesday, Dec 2
Took a week off after comp and rested my leg. Welcome back to the suck.. LOL Let's goð¥
Workout of the Day
Warm up 2
(Checkbox)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
Deadlift 10-10-8-8-6-6
(Load)
Deadlift for load:
#1: 10 reps @ 40%
#2: 10 reps @ 40%
#3: 8 reps @ 45%
#4: 8 reps @ 45%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#1: 10 reps @ 40%
#2: 10 reps @ 40%
#3: 8 reps @ 45%
#4: 8 reps @ 45%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
The Chief
(Rounds + Reps)
Max rounds in 3 minutes of:
- 3 Power Cleans. #135/#95
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
- 3 Power Cleans. #135/#95
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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
Wednesday, Dec 3
Workout of the Day
WARM UP 6
(Checkbox)
3 ROUNDS
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
Front Squat 5x5
(Load)
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
4 Rnds: DB Snatches, Bench Presses & MUs
()
4 rounds of:
- 12 dumbbell snatches
- 9 bench presses
- 3 bar muscle-ups
- 12 dumbbell snatches
- 9 bench presses
- 3 bar muscle-ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Thursday, Dec 4
Workout of the Day
Warm up 8
(Checkbox)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
05. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
05. wall kick ups
10 supermans
Shoulder Press 5x3
(Load)
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
50%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
50%
Panhandle Strong
()
4 Rounds for time of:
-3 Squat Cleans #95/#125
-10 Toes-To-Bar
-10 Burpee Over the Bar
-18 Deadlift (#125/#155)
-40 Double-unders
-3 Squat Cleans #95/#125
-10 Toes-To-Bar
-10 Burpee Over the Bar
-18 Deadlift (#125/#155)
-40 Double-unders
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Friday, Dec 5
Workout of the Day
WARM UP 7
(Checkbox)
02 Turkish Get up #10
10 Lateral bounds
10 lunges
03 Caterpillar walks
10 Lateral bounds
10 lunges
03 Caterpillar walks
Kelly
()
5 rounds for time of:
- 400m run
- 30 Box Jumps 24/20"
- 30 Wall Balls
- 400m run
- 30 Box Jumps 24/20"
- 30 Wall Balls
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
