Workout of the Day

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Thursday 200514


Warm up:

3 Rounds-

20 Tuck Jumps

20 Arm Circles

10 Hollow Rocks

5 Yoga Push Ups

Oly:

7 Rounds

5 KB/DB Pause Jerk (right)

5 KB/DB Pause Jerk (left)

- pause on dip and catch

- every 2 min

Met Con:

3 Rounds

AMRAP 4

15 Box Jumps

15 KB Swings

3 min rest

Wednesday 200513


Warm up:

2 Rounds-
200m Run
20 Jumping Jacks
10 Leg Swings
10 Cossack Squats
- 10 ankle rolls (each direction, each side) then stretch calves
- 2 min. Squat hold

Strength:

Bulgarian Split Squats

3 x 10

Met Con:

4 Rounds

400m Run

15 Goblet Squats

30 Abmat Sit-ups

Tuesday 200512


Warm Up:

3 Round-

30 Jumping Jacks

10 Rotational Lunges

10 SDHP

5 Yoga Push-ups

Then,

2 min Squat Hold

Strength:

4 Rounds, not for time:
12 1-arm DB/KB Bent Over Row (L)
8 Tempo Bench Dips (3 sec. negative)
12 1-arm DB/KB Bent Over Row (R)
8 Tempo Bench Dips
 
Met Con:
 
AMRAP 14
48 DUs
24 DB/KB Deadlifts (switch as needed)
12 HSPUs
 
 

Monday 200511


Warm Up/Mobility:

2 Rounds-

30 seconds High Knees

30 seconds Butt Kickers

10 Toy Soldiers

10 Good Mornings

10 BW Squats

10 Sot Presses

*1 min. Puppy Dog Stretch

Strength:

5 Rounds (each side)-

2 DB/KB Hang Squat Snatch + 2 DB/KB Squat Snatch + 2 OH Squats

-Rest as needed between sets

Met Con:

For time-

20-2 DB/KB Step Ups

2-20 Burpees

(the workout starts with 20 step ups and 2 burpees, then the next round is 18 step ups and 4 burpees, and so on until you finish with 2 step ups and 20 burpees)


Sunday 200510


Rest Day

HAPPY MOTHER'S DAY!!!

Saturday 200509


Warm Up:

30 Jumping Jacks

3 Rounds-

10 Samson Lunges

10 SDHP

10 Thoracic Extensions

Met Con:

"Madonia"

10 Rounds

9 Push-ups

6 Deadlifts 155/105 lbs OR 12 KB/DB Swings

30 DUs/SUs

Friday 200508


Warm up:

2 Rounds

30 Jumping Jacks

10 Rotational Lunges

10 KB Extensions

10 YogaPush-ups

Midline:

3 Rounds

3 Turkish Get-ups (right)

20 Russian Twists

3 Turkish Get-ups (left)

20 Bird Dogs

Met Con:

4 Rounds

20 Pistols

20 DB/KB Clean & Jerk

Thursday 200507


Warm up:

15-12-9

Step ups

Cuban Press

Overhead Rotational Reaches

Then

5-1 Walk Out Push-ups

Strength:

Tempo Goblet Squats

5 x 5 

- 5 sec down, 5 sec hold, then up as fast as possible

Met Con:

EMOM x 20

Min 1: 15 Box Jumps

Min 2: 20 DB/KB S2OH

Min 3: 25 BW Squats

Min 4: 20 V-ups

 


Wednesday 200506


Warm Up/Mobility:

2 Rounds-

200m Run

10 Leg Swings (each leg, direction)

35' Bear Walk

10 Russian KB Swings

10 Broomstick Pass Thrus

Strength:

4 Rounds-

Min 1: 30 sec. Max High Pulls (right)

Min 2: 30 sec. Max High Pulls (left)

Min 3: 30 sex. Max Plank Pull Throughs

Met Con:

For time-

800m Run

  4 Rounds-

  30 Single-arm Deadlifts (15 each side)

  15 Burpees

800m Run

Tuesday 200505


Warm Up/Mobility:

3 Rounds-

15 Tuck Jumps

10 BW Squats

10 OH Rotational Reaches in bottom of Squat

10 Broomstick Sot Presses

Then, 5 Yoga Push Ups (pedal feet 4 times in down dog position)

*Ankle circles

Skill:

"Flight Simulator:

For time-

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DUs 

*The only time you can rest is between sets, and you can rest as long as needed. If you trip up, start that set over again until you complete it unbroken.

*If you can't do DUs or can't string them together yet, set a 15 minute clock to work on them.

Met Con:

For time-

50-40-30-20-10

Single-arm Thrusters (switch sides as needed)

Ab Mat Sit Ups

Monday 200504


Warm Up:

30 Jumping Jacks

3 Rounds

35’ Caterpillar Walk

10 BW Squats

35’ Duck Walk

10 Broomstick Pass Thrus

Then

2 min Saddle Pose

Skill:

EMOM x 10

7-15 Push-ups

Met Con:

5 Rounds

16 KB/DB Swings

16 OH KB/DB Lunges

8 Reverse Burpees

Sunday 200503


Rest Day