Tuesday, Sep 8
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
10 GROINERS
1 min jump rope
10 goblet squats #20
10 GROINERS
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
AMRAP
(Rounds + Reps)
Complete as many rounds as possible in 20 minutes of:
400 m run
12 DB Push Press #35/#50
15 DB ALTERNATING GORILLA ROWS #35/#50
400 m run
12 DB Push Press #35/#50
15 DB ALTERNATING GORILLA ROWS #35/#50
10 MIN SOFT MOBILIZE
(Other / Text)
COMPLETE VIDEO BELOW
Wednesday, Sep 9
Workout of the Day
WARM UP 4
(Checkbox)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
Bench Press 10-10-6-6-4-4-3-3
(Load)
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7 :2 reps
#8: 2 reps
Work up to 85%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7 :2 reps
#8: 2 reps
Work up to 85%
#68 WOD
(Rounds + Reps)
15 MIN AMRAP
5 Power cleans #120/145
10 HOLLOW ROCKS
30 Double unders
10 Alt dumbbell snatch #35
5 Power cleans #120/145
10 HOLLOW ROCKS
30 Double unders
10 Alt dumbbell snatch #35
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Thursday, Sep 10
Workout of the Day
Warm Up 9
(Checkbox)
10 Hawaiian Squats
3 Burpees
10 lunges
10 Goblet squats #15
3 Burpees
10 lunges
10 Goblet squats #15
JACK
(Rounds + Reps)
AMRAP in 20 minutes of:
- 10 reps Push press #115/80
-10 KB Swings, #35/50
-10 Box jumps, 20/24 inch box
- 10 reps Push press #115/80
-10 KB Swings, #35/50
-10 Box jumps, 20/24 inch box
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Friday, Sep 11
Workout of the Day
#68 Warm up
(Checkbox)
3 Rounds
5 cal bike
10 air squats
10 sit ups
10 push ups
5 cal bike
10 air squats
10 sit ups
10 push ups
911 Chaos and Confusion
()
9 Rounds
11 pull ups
11 kb swings #25/35
11 box jumps
11 lunges
11 sit ups
11 Goblet squats
11 Toes to bar
11 Sumo Deadlift high pull #55/75
11 Medball Burpees #14/20
11 pull ups
11 kb swings #25/35
11 box jumps
11 lunges
11 sit ups
11 Goblet squats
11 Toes to bar
11 Sumo Deadlift high pull #55/75
11 Medball Burpees #14/20
Mobilize
(Checkbox)
https://youtu.be/GBOytAOd9Ko
