Monday, Jul 6
Workout of the Day
WARM UP 6
(Rounds + Reps)
3 ROUNDS
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
10. PRISON SQUATS
10 CURTSY SQUATS
02. CANDLE STICKS
.30 JUMP ROPE
BENCH 4-3-3-2-2-2-3-3
(Load)
BENCH PRESS
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
4 REPS THEN
3 REPS THEN
3 REPS THEN ... SO ON
WORK UP TO 75%
AMRAP: Handstand Push-ups, Row, & Single-Leg Squats
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
-10 handstand push-ups to 6-in. deficit
-20-calorie row
-10 single-leg squats, alternating
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Jul 7
Workout of the Day
WARM UP 130
(Checkbox)
.30 Sec jump rope
5 Cat Walks
10 Y's T's W's
5 Groiners
5 Cat Walks
10 Y's T's W's
5 Groiners
Thruster 5-5-3-3-3-1-1-1-1
(Load)
Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
work up to 65%
#1: 5 reps
#2: 5 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 1 rep
#7: 1 rep
#8: 1 rep
#9: 1 rep
work up to 65%
#75 WOD
(Rounds + Reps)
12 Min AMRAP
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/95
03. Ring Muscle ups
10 Med Ball Cleans. #14/#20
15. Hollow Rocks
10. overhead squats #65/95
03. Ring Muscle ups
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Wednesday, Jul 8
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Clean & Jerk 5x3
(Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
Tabata: Back Squats, L-sit, Ring Rows, Handstand Hold, & Row
(Reps)
-Tabata back squats (FROM THE RACK), #135/95
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jul 9
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Mix STRENGTH
(Checkbox)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
AMRAP 10: Deadlifts, Hand-Release Push-Ups
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups
♀ 95 lb ♂135 lb
15 deadlifts
15 hand-release push-ups
♀ 95 lb ♂135 lb
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
