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
Saturday, Apr 27
Workout of the Day
BRADSHAW
(Time)
10 rounds for time of:
- 3 Handstand push-ups
- 6 Deadlift, 225/155 lb.
- 12 Pull-ups
- 24 Double-unders
- 3 Handstand push-ups
- 6 Deadlift, 225/155 lb.
- 12 Pull-ups
- 24 Double-unders
Sunday, Apr 28
Workout of the Day
HIP & BACK MOBILITY
(Other / Text)
HIP AND Back Mobility
COMPLETE EACH VIDEO EXERCISE
COMPLETE EACH VIDEO EXERCISE
Monday, Apr 29
Workout of the Day
Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #15/25
.30 plank hold
1 min jump rope
10 goblet squats #15/25
.30 plank hold
Push Jerk 4x5
(Load)
Push Jerk for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
Grip #52
(Time)
4 Rounds for Time
15 HANG CLEANS #65/#95
12 KB swings #35/#50
6 seated press #25/#40
20m Single Arm Waiter Carry #25/#40 (ROTATE HALF WAY THROUGH)
15 HANG CLEANS #65/#95
12 KB swings #35/#50
6 seated press #25/#40
20m Single Arm Waiter Carry #25/#40 (ROTATE HALF WAY THROUGH)
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
