Monday, Aug 17
Workout of the Day
142 Warm Up
(Checkbox)
3 Rounds
50m med ball carry #14
12 alt lunges
10 Groiners
50m med ball carry #14
12 alt lunges
10 Groiners
Push Jerk 5-5-3-3-3-1-1-1-1
(Load)
Push Jerk 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
(IF USING WEIGHT WORK UP TO 80% MAX)
#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
(IF USING WEIGHT WORK UP TO 80% MAX)
Metcon
()
6 rounds for time of:
14/18-calorie row
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
14/18-calorie row
30-foot sandbag carry
♀ 100 lb
♂ 150 lb
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Tuesday, Aug 18
Workout of the Day
Warm up 14
(Checkbox)
3 ROUNDS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
20M BEAR CRAWL
20M WALKING LUNGES
5 SIT UPS
5 PUSH UPS
Overhead Squat 3x5
(Load)
Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
( AT 80% IF USING WEIGHTS)
#1: 5 reps
#2: 5 reps
#3: 5 reps
( AT 80% IF USING WEIGHTS)
Alpace (at Home)
()
For time:
100 M Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
100 M Sled push
2 legless rope climbs
20 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
15 kettlebell clean and jerks
100 M Sled push
2 legless rope climbs
10 kettlebell clean and jerks
♀ 24-kg KBs ♂ 32-kg KBs
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Wednesday, Aug 19
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
Front Squat 5x3
(Load)
Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK UP TO 85%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
WORK UP TO 85%
#53 WOD
(Checkbox)
12 Min EMOM
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
5 push ups
5 Hollow rocks
6 Knees to Elbow planks
3 Burpees
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Thursday, Aug 20
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
Snatch 3-3-2-2
(Load)
Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
#1: 3 reps
#2: 3 reps
#3: 2 reps
#4: 2 reps
WORK TO 75%
2012 Chipper
()
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats
♀ 105-lb. OHS, 20-in. box, 95-lb. thruster, 125-lb.
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
