Friday, Nov 7
Workout of the Day
Warm up 2
(Rounds + Reps)
3 Rounds
10 Ring Rows
08 Wall Balls
200 m run
10 Ring Rows
08 Wall Balls
200 m run
50-40-30-20-10: Wall-ball Shots, Row, & GHD Sit-ups
()
50-40-30-20-10 reps for time of:
-Wall-ball shots
-Row (calories)
-GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
-Wall-ball shots
-Row (calories)
-GHD sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Saturday, Nov 8
Workout of the Day
ANDY
()
For time, wearing a 20-lb. vest:
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
-25 thrusters, 115 lb.
-50 box jumps, 24 in.
-75 deadlifts, 115 lb.
-1.5-mile run
-75 deadlifts, 115 lb.
-50 box jumps, 24 in.
-25 thrusters, 115 lb.
Sunday, Nov 9
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Nov 10
Workout of the Day
WARM UP 5.2
(Checkbox)
3 ROUNDS THROUGH
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
10 REPS EACH
PRONE YTW
PRONE SHOULDER TAPS
LYING BANDED PULL OVER
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
Metcon
(Rounds + Reps)
Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans
Rest 1 min ****
Complete as many reps and rounds as possible in 4 mins of:
Same movements
♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball
Cool down time
(Checkbox)
10 MIN cool down
https://youtu.be/y3rJ5AzoQzk
https://youtu.be/y3rJ5AzoQzk
