Monday, Dec 8
Workout of the Day
Warm up #77
(Checkbox)
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
Thruster 7x3
(Load)
Thruster for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
@50%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
@50%
#126
(Rounds + Reps)
12 MIN AS MANY ROUNDS AS POSSIBLE
08 SUMO DEADLIFT HIGH PULLS
10 PULL UPS
10 CAL ROW
15 V UPS
08 SUMO DEADLIFT HIGH PULLS
10 PULL UPS
10 CAL ROW
15 V UPS
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
Tuesday, Dec 9
Workout of the Day
WARM UP 7
(Checkbox)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Bench Press 10-10-8-8-6-6-4-4
(Load)
Bench Press for load:
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 8 reps @ 40%
#4: 8 reps @ 40%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#7: 4 reps @ 60%
#8: 4 reps @ 60%
#1: 10 reps @ 30%
#2: 10 reps @ 30%
#3: 8 reps @ 40%
#4: 8 reps @ 40%
#5: 6 reps @ 50%
#6: 6 reps @ 50%
#7: 4 reps @ 60%
#8: 4 reps @ 60%
#114
(Rounds + Reps)
16 min AMRAP (As many rounds as possible)
10 Power Cleans #65/#95
10 Russian Twists #25
400m Run
10 Power Cleans #65/#95
10 Russian Twists #25
400m Run
Mobility Time
(Other / Text)
https://youtu.be/TSIbzfcnv_8?t=213
Wednesday, Dec 10
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
Split Jerk 7x3
(Load)
Split Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
3 RNDS: DB Push Jerks, Double-unders, & Weighted Step-ups
()
3 rounds FOR TIME
-20 dumbbell push jerks
-50 double-unders
-15 weighted step-ups
-50 double-unders
Men:35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
-20 dumbbell push jerks
-50 double-unders
-15 weighted step-ups
-50 double-unders
Men:35-lb. dumbbells, 24-in. box
Women: 25-lb. dumbbells, 20-in. box
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Thursday, Dec 11
Workout of the Day
Warm up 8
(Checkbox)
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 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Load)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 60%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 60%
THE SEVEN
()
Seven rounds of:
- 7 Handstand push-ups
- 135/95 pound Thruster, 7 reps
- 7 Knees to elbows
- 245/165 pound Deadlift, 7 reps
- 7 Burpees
- 7 Kettlebell swings, 2 pood
- 7 Pull-ups
- 7 Handstand push-ups
- 135/95 pound Thruster, 7 reps
- 7 Knees to elbows
- 245/165 pound Deadlift, 7 reps
- 7 Burpees
- 7 Kettlebell swings, 2 pood
- 7 Pull-ups
Daily Mobility 10 min
(Other / Text)
We do this so we are not as sore the next day and reduces chances of injury.
