Sunday, Nov 15
Workout of the Day
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Monday, Nov 16
Workout of the Day
WARM UP 3
(Checkbox)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
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: 3 reps
#8: 3 reps
Work up to 50%
#1: 10 reps
#2: 10 reps
#3: 6 reps
#4: 6 reps
#5: 4 reps
#6: 4 reps
#7: 3 reps
#8: 3 reps
Work up to 50%
Box Jumps, Push Jerk, Echo Bike
(Calories)
Complete as many Echo bike calories as possible in 12 minutes while performing rounds of:
10 box jumps
10 push jerks
20 seconds of Echo bike
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
* LOG YOUR TOTAL CALORIES
10 box jumps
10 push jerks
20 seconds of Echo bike
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
* LOG YOUR TOTAL CALORIES
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Nov 17
Workout of the Day
#53 warm up
(Checkbox)
WARM UP
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
3 ROUNDS
10 BOX STEP UPS
100M ROW
10 DB PUSH PRESS #20
Split Jerk 3 X 5
(Load)
Split Jerk for load:
* ONLY USE TOP 3 BOXES. (WON'T LET ME CHANGE)
#1: 5 reps
#2: 5 reps
#3: 5 reps
40-50%
* ONLY USE TOP 3 BOXES. (WON'T LET ME CHANGE)
#1: 5 reps
#2: 5 reps
#3: 5 reps
40-50%
Metcon
(Reps)
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.
Post total reps to comments.
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.
Post total reps to comments.
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Nov 18
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Cat/COW
10 Lateral bounds
10 lunges
3 Cat/COW
TABATA GYMNASTICS
(Reps)
4 ROUNDS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
.20/.10 WORK/REST
RING DIPS
DOUBLE UNDERS
HANDSTAND WALK/KICK UPS
PISTOL SQUATS
AMRAP 10: Thrusters, Hang Power Cleans, SDHPs
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 rep
95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 rep
SHOULDER MOBILITY
(Checkbox)
https://youtu.be/IWDN-RW-at8
USE A BROOM OR MOP
USE A BROOM OR MOP
