Tuesday, Oct 27
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
Gymnastics Practice & Stretching
(Other / Text)
scales practice-
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
• 3 minutes of L-sit practice
• 3 minutes of handstand practice (inversion)
• 3 minutes of plank practice
* 3 minutes of Pull up practice/ chest to bar/ kipping/ butterfly
• 3 minutes of L-sit practice
• 3 minutes of handstand practice (inversion)
• 3 minutes of plank practice
FT: Pistols, Wall Balls, Box Jumps, Deadlifts, Power Cleans, & Front Squats
()
For time:
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 deadlifts, 125/155 lb.
20 power cleans, 95/125
10 front squats, 95/125
30 single-leg squats, alternating (PISTOLS)
50 wall-ball shots, 14/20-lb. ball
40 box jumps, 20/24-in. box
30 deadlifts, 125/155 lb.
20 power cleans, 95/125
10 front squats, 95/125
Sunday 10 min mobility
(Other / Text)
https://youtu.be/P91Vegj3Qxg
Wednesday, Oct 28
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20/35
Front Squat 5x10
(Load)
Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40% light
Metcon
(Rounds + Reps)
In 4 minutes, attempt to complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
3 devils presses
12/15 Echo-bike calories
3 devils presses
In remaining time, complete as many rounds and reps as possible of:
5 push-ups
7 air squats
Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Oct 29
Workout of the Day
Warm Up 9
(Rounds + Reps)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
Back Squat 5x10
(Load)
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40%
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
30-40%
Helen
()
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings #35/50
• 12 Pull-ups
• 400m run
• 21 Kettlebell Swings #35/50
• 12 Pull-ups
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Oct 30
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
SYLB Workout 2
()
For time:
•100 double-unders
•21 burpees
•75 double-unders
•15 burpees
•50 double-unders
•9 burpees
•100 double-unders
•21 burpees
•75 double-unders
•15 burpees
•50 double-unders
•9 burpees
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
