Friday, Apr 19
Workout of the Day
Warm up #77
(Other / Text)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Mix STRENGTH
(Not Scored)
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
Muscle ups & Squat Cleans & HSPU
(Time)
For time:
-5 MUSCLE UPS
-5 squat cleans,
-10 handstand push-ups
-10 squat cleans,
04 MUSCLE UPS
-10 handstand push-ups
-15 squat cleans,
03 Muscle ups
RX # 135 / 95 lb.
-5 MUSCLE UPS
-5 squat cleans,
-10 handstand push-ups
-10 squat cleans,
04 MUSCLE UPS
-10 handstand push-ups
-15 squat cleans,
03 Muscle ups
RX # 135 / 95 lb.
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Saturday, Apr 20
Workout of the Day
FORREST
(Time)
Three rounds of:
-20 L-pull-ups
-30 Toes to bar
-40 Burpees
-Run 800 meters
-20 L-pull-ups
-30 Toes to bar
-40 Burpees
-Run 800 meters
Sunday, Apr 21
Workout of the Day
Mobility 15 min light
(Other / Text)
https://youtu.be/IWDN-RW-at8
Monday, Apr 22
Workout of the Day
Warm Up #66
(Other / Text)
400 m Row
10 medicine ball slams
10 walking lunges
10 Groiners
10 medicine ball slams
10 walking lunges
10 Groiners
#53 Strength
(Rounds + Reps)
3 Rounds Not for time
10 Pull ups (weighted if possible)
10 Ring dips
10 GHD Hip ext
10 Barbell sit ups (just the barbell)
10 Pull ups (weighted if possible)
10 Ring dips
10 GHD Hip ext
10 Barbell sit ups (just the barbell)
Pressure
(Rounds + Reps)
10 min As many Rounds as possible.
14 Rotating Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
14 Rotating Dumbbell Ground to overhead
05 Lateral burpees over the dumbbells
150 m ( ski, row, run, brisk walk, swim, stair steps, High knees)
#35/#50
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
