Workouts
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Daily Workouts
These two decided to head to the track yesterday for a repeat of last weekend's workout! 🏃👊🏻 This photo isn't of the actual workout, by the way 😂.
Wrist and shoulder mobility
5x
Handstand Progression
10 Walking Lunges
Bear Crawl
100m Run
16 min AMRAP
400m Run
2 Wall Walks
6/6 Pistols or Step Ups
Stretch and roll
Wrist + Shoulder Mobility
5x
Handstand Progression
10 Walking Lunges
10 Good Mornings
30 sec Hollow Hold
400m Run
40 Squat Jumps
30 KB Swings
20 Goblet Squats
10 Burpees
20 Goblet Squats
30 KB Swings
40 Squat Jumps
400m Run
Roll quads
1 min/ 1 min Couch stretch
1 min/ 1 min Figure 4 stretch
Wrist + Shoulder Mobility
5x
5 Pushup to Downdog
10 Air Squats
30 sec Jumprope
Handstand Progression
5x
1 Wall Walk
10 Burpee Step Ups
20 Situps
30 DU
Stretch + Roll
3x
1 TGU + 3 Windmill
Repeat other side
5 GSQ
You Go, I Go
1-2-3-4-5-4-3-2-1
Clean + Press + Squat + Snatch
Swing Switch
Repeat other side
Then,
30-20-30-20 Swings
Stretch and roll
3x
20 Mountain Climbers
10 Inverted Toe Touch
10 Air Squats
100m Run
800m Run
80 Situps
400m Run
40 Flutter Kicks, per leg
200m Run
20 Toe To Bar
Rest 5 mins, then
400m run for time
Couch stretch on wall- 1 min per side
Figure 4 stretch on wall- 1 min per side
Wrist/ shoulder mobility
3x
1/1 Arm Bar
3/3 Halos
5 GSQ
Bear Crawl
Handstand Progressions
2/2 TGU
10-8-6-4-2
Double Front Squats
Pullups
Suitcase DL
Double Snatches (or single, per side)
Then,
10x
10 KBS
Rest to work ratio 1:1
Brettzel stretch/ Rolling
3 Rounds
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
EMOM
5 Burpees
ME Situps for the rest of the minute, until you reach 70 sit-ups. Cutoff is 7 mins.
Rest 3 mins
EMOM
100m Sprint
ME Ball Slams for the rest of the minute, until you reach 60. Cutoff is 6 mins.
Rest 3 mins
EMOM
7 Double Thrusters
ME DU for the rest of the minute, until you reach 100 DU or 200 Singles. Cutoff is 5 mins.
Accumulate 2 mins plank.
Accumulate 2 min hollow body hold.
3x
30 Singles
20 Shoulder Taps
10 Air Squats
Handstand Progressions
3x
20 Pushups
30 sec KBS
20 RIng Rows
30 sec Mountain Climbers
20 Weighted Lunges
30 sec DU
Then,
50 Situps
Roll and Stretch
30-20-10
Mountain Climbers
Lunges
Shoulder Taps
Jumprope Singles
1 min each x 4 Rounds
Row
Butterfly Situps
Air Squats
Ball Slams
DU
Rest
Active stretch
Joint Mobility Drills
3x
1/1 Arm bar
5 Prying GSQ
Then, 6 TGU, alternating
Double kettle bells- You go, I go
4x
1 clean
1 squat
2-3-4-5 presses
4x
1 clean
2-3-4-5 squats
1 press
4x
2-3-4-5 cleans
1 squat
1 press
3x
30 sec Active Hang
30 sec Plank
Stretching + alligator breathing
