Tuesday, Apr 23
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
LITE Elizabeth
(Time)
15-9-6 reps for time of:
- POWER Clean #65/#95
- Ring dips
- POWER Clean #65/#95
- Ring dips
71 WOD
(Time)
4 ROUNDS FOR TIME
07 HANDSTAND PUSH UPS
200 M RUN
10 DB POWER SNATCH #35/55
07 HANDSTAND PUSH UPS
200 M RUN
10 DB POWER SNATCH #35/55
Mobility for the day
(Other / Text)
Mobility routine used for recovery
Wednesday, Apr 24
Workout of the Day
WARM UP 4
(Rounds + Reps)
3 ROUNDS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
4 TURKISH GET UPS
.20 WALL HOLD
8 PUSH UPS
3 ROUND Bear Complex
(Load)
3 Rounds
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round. NO MORE THAN 65%
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round. NO MORE THAN 65%
14 Minute AMRAP: Toes-to-bar, burpee, wall ball
(Rounds + Reps)
Complete as many rounds as possible in 14 minutes:
15 toes-to-bars
10 burpees
20 wall-ball shots
15 toes-to-bars
10 burpees
20 wall-ball shots
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Thursday, Apr 25
Workout of the Day
WARM UP 5
(Rounds + Reps)
TABATA 3 ROUNDS
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
.20 SEC WORK .10 SEC REST
AIR SQUATS
KB SWINGS
LUNGES
AMRAP 7: Row & Deadlifts
(Rounds + Reps)
Complete as many rounds as possible in 7 minutes of:
300 M ROW
3 DEADLIFTS #125/#165
300 M ROW
3 DEADLIFTS #125/#165
Half Collin
(Time)
3 rounds for time of:
200-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP
200-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP
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
Friday, Apr 26
Workout of the Day
Warm up 8
(Rounds + Reps)
2 Rounds
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
200m. Run
10. air squats
10. lunges
10. pistol squats
5. wall kick ups
10 supermans
EMOM THEM SNATCHES
(Reps)
EVERY MIN ON THE MIN FOR 12 MIN
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
1 SNATCH PULL
1 POWER SNATCH
1 HANG SNATCH
#65/ #95
*MAY BUILD SLOW IF ABLE
TABATA WALL SIT, BALL SLAM, WEIGHTED STEP UPS
(Reps)
6 ROUNDS
.20 SEC WORK .10 REST
WALL SIT
DOUBLE UNDERS
MED BALL SLAM
WEIGHTED BOX STEP UPS #25/#35
RECORD TTL REPS
*.30 SEC REST AFTER EACH ROUND
.20 SEC WORK .10 REST
WALL SIT
DOUBLE UNDERS
MED BALL SLAM
WEIGHTED BOX STEP UPS #25/#35
RECORD TTL REPS
*.30 SEC REST AFTER EACH ROUND
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
