~5:00 Cardio
then
~10:00 Mobility
CAPTAIN AMERICA
20x Plate Squats
10x Push-ups
20x High Knees – 1x Tuck-Jump every 10x
1:00 Plank
10x Plate Sit-ups
20x Mountain Climbers
10x Plate Russian Twist
*Plate = 25#/10#
**L3 5 rounds, L2 3 rounds
Zanshin, Mushin, Fudoshin: Apply the ways of Karate-do to harness the Warrior’s Mind
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~5:00 Cardio
then
~10:00 Mobility
REAPER ‘SHORT’ CARD
5x Rounds – KB/DB WOD
30x KBS
30x Snatch (15x each arm)
30x Push-press (15x each arm)
10x Thrusters (each arm)
10x Burpees
~5:00 Cardio
then
~5:00 Mobility
STRENGTH
Deadlift 5-5-5-5-5 @ 75% of your 1-rep max (if you can)
5x Rounds
4 Cone ~50′ Shuttle Sprint
10x Bent Over Row
10x Thruster
*Barbell = 45#/35#
~5:00 Cardio
then
~5:00 Mobility
5:00 AMRAP
10x 2xDB/KB Front Squat
5x/Side DB/KB 1/2 Get Ups
10x 2xDB/KB Shoulder Press
2:00 Rest
4:00 AMRAP
10x 2xDB/KB Front Rack Lunges
5x/Side DB/KB Snatch
10x DB/KB Goblet Squat
2:00 Rest
3:00 AMRAP
8x Push-ups
10x/Side High Knees
20x/Side Mountain Climbers
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit
~5:00 Cardio
then
~5:00 Mobility
10x Rounds for Time:
4x Hand Release Push-ups
8x Ball Slams (or Lunges)
12x Jumping Air Squats
3x Rounds
10x Weighted Split Squat/Lunge (AHAP# KB/DB/Odd Object)
10x Unweighted Split Squat/Lunge
~5:00 Cardio
then
~5:00 Mobility
10:00 AMRAP
10x Shoulder Press w/Barbell
10x Goblet Squats KB
10x Push-ups
10x V-ups
10x Shoulder Taps
FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank
~5:00 Cardio
then
~5:00 Mobility
Jocko Willink MUSTER #002
36:00 EMOM
Min 01: Burpees AMRAP
Min 02: :45 Plank
Min 03: 20x Squats
Min 04: 30x Flutter Kicks
Min 05: 10x Push-ups
Min 06: 20x Jumping Jacks
~5:00 Cardio
then
~5:00 Mobility
10:00 AMRAP
10x Clean & Jerk w/1xDB or KB
10x Goblet Squats w/1xDB or KB
10x Push-ups
FINISHER
3x Rounds
8x 1xDB Overhead Hold Lunges (R)
8x DB Facing Burpees
8x 1xDB Overhead Hold Lunges (L)
8x V-ups
~5:00 Cardio
then
~5:00 Mobility
STRENGTH (if you can)
Deadlift 5-5-5-5-5 @ 75% of your single-rep max
5x Rounds (:20 work / :10 rest)
Air Squat Jump Taps
Flutter Kicks
️Kettlebell/Plate Toe Taps
️KB Plank Pull Through
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet with special guest and fellow Martial Artist Heather Dughaish.
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~5:00 Cardio
then
~5:00 Mobility
7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
This week’s review of useful intel from social media and the internet that’s worth talking about with special guest Heather Dughaish.
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Do you suffer for your own growth and improvement? On purpose no less?
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Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
(more…)
~5:00 Cardio
then
~5:00 Mobility
For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees
1.5 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs
4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)
~5:00 Cardio
then
~5:00 Mobility
5X8 DB Shoulder Press #AHAP
5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim
~5:00 Cardio
then
~5:00 Mobility
STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.
3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP
Are you ‘Courageous” in your life? I don’t mean the; run into a burning building type of courage, but more the way you live your day.
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~5:00 Cardio
then
~5:00 Mobility
8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats
2 Minutes Rest
8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups
FINISHER
1 Mile Run/Jog/Walk
~5:00 Cardio
then
~5:00 Mobility
8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP
FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)
~5:00 Cardio
then
~10:00 Mobility
5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees
FINISHER
1.5 Mile Run/Jog
~5:00 Cardio
then
~10:00 Mobility
3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS
Weight = #AHAP
**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest
Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.
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~5:00 Cardio
then
~10:00 Mobility
5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′
**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00
~5:00 Cardio
then
~10:00 Mobility
For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles
“A green light is an affirmation, setting yourself up for success,” McConaughey says. “A green light can be as simple as putting your coffee in the coffee filter before you go to bed so tomorrow morning all you’ve got to do is push the button.”
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