Friday Oct 29

Deadlift

Warm Up

Warm up

Mobility

  • Glutes
  • Hastring

10 Goblet Squat + ankle shift 10 per side https://www.youtube.com/watch?v=A5E4SgdyTjY

2 Sets

10 Plate RDL

10 Plate Russian twist

10 Single Leg glute bridge

Strength

Dead Lift

6 x 1 @ 80% of 1RM

Rest 45-60 Sec between sets

Workout

RX

EMOM 15 min

Min 1 – 14 DB Hang Snatch 22.5/15Kg

Min 2 – 15 Burpees

Min 3 – 60 DU

SC 

EMOM 15 min

Min 1 – 14 DB Hang Snatch 15/12Kg

Min 2 – 12 Burpees

Min 3 – 40 DU or 80 Single Skips

FIT

EMOM 15 min

Min 1 – 14 DB Hang Snatch 12/10Kg

Min 2 – 10 Burpees

Min 3 – 40 DU or 80 Single Skips

Extras

N/A

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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