Monday, Sep 21
Workout of the Day
WARM UP 6
(Checkbox)
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
Squat Clean 5x1
(Load)
Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
100%
#72 WOD
(Rounds + Reps)
12 min AMRAP (as many rounds as possible)
10 Knees to elbow
15 KB swings
20 Russian twists #25
10 Box jumps
10 Knees to elbow
15 KB swings
20 Russian twists #25
10 Box jumps
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Tuesday, Sep 22
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDY'S
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Split Jerk
(Load)
SPLIT JERK
2 x 5
3 x 3
4 x 1
2 x 5
3 x 3
4 x 1
#73 WOD
()
For Time
30 deadlifts
30 double unders
20 Power cleans
Run 200 M
15 deadlifts
30 double unders
10 power cleans
Run 200 m
05 deadlifts
30 double unders
05 Power cleans
Run 200 m
#65/#95
** Run 200 m after each set of Power cleans
30 deadlifts
30 double unders
20 Power cleans
Run 200 M
15 deadlifts
30 double unders
10 power cleans
Run 200 m
05 deadlifts
30 double unders
05 Power cleans
Run 200 m
#65/#95
** Run 200 m after each set of Power cleans
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Wednesday, Sep 23
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
Bench Press 5-5-3-3-3-1-1-1-1
(Load)
Bench Press 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
#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
#74 WOD
(Reps)
Tabata 40/.20. work/rest ** REST 1 MIN AFTER EACH ROUND
4 Rounds
CAL ROW
TOES TO BAR
PULL UPS
DB THRUSTERS
4 Rounds
CAL ROW
TOES TO BAR
PULL UPS
DB THRUSTERS
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Thursday, Sep 24
Workout of the Day
#Warm up 1
(Checkbox)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
12 MIN: Gymnastics Practice
(Checkbox)
WORKING ON GYMNASTICS
*** CHOOSE YOUR LEVEL OF EACH MOVEMENT UNDER THE MOVEMENT TAB. CAN BE DONE FROM A BENCH OR CHAIR OR COUCH...
- 3 minutes of handstand practice/ HANDSTAND HOLDS/ KICK UPS
- 3 minutes of L-sit practice / PIROUETTE HAND STAND HOLDS
- 3 minutes working all levels of ring muscle ups
*** CHOOSE YOUR LEVEL OF EACH MOVEMENT UNDER THE MOVEMENT TAB. CAN BE DONE FROM A BENCH OR CHAIR OR COUCH...
- 3 minutes of handstand practice/ HANDSTAND HOLDS/ KICK UPS
- 3 minutes of L-sit practice / PIROUETTE HAND STAND HOLDS
- 3 minutes working all levels of ring muscle ups
12 MIN AMRAP WALL BALLS, HR, OHS, RMU
(Rounds + Reps)
12 Min AMRAP
10 WALL BALLS
15. HOLLOW ROCKS
10. OVERHEAD SQUAT #65/#95
03. RING MUSCLE UPS
10 WALL BALLS
15. HOLLOW ROCKS
10. OVERHEAD SQUAT #65/#95
03. RING MUSCLE UPS
Stretch and mobility
()
10 min mobility work
https://youtu.be/mtaxs0kJeD8
https://youtu.be/mtaxs0kJeD8
