Monday Apr 11

Back Squat 1RM

Warm Up

EMOM 8 Min

Min 1. Row 15/12 cal

Min 2. 15 Wall Balls

Min 3. 40 DU

Min 4. 20 KB Swings

Mobility

BB Specific

3 sets

5/5 Single Leg glute bridge

5 BB Squats @ 41×1

Strength

Back Squat

 1 Rep max

Workout

‘Isabel’

30 Snatch 60/42.5 Kg

RX+

30 Squat Snatch

SC

BB – 52.5/35 Kg

FIT

BB – 35/25 Kg

Extras

 

Weightlifting

4 Sets

6 Front Squats

6 Deficit Clean Deadlift

 

Core

3 x 10/10 Anti-rotational Landmine Twist

 

Accessory

4 x 10/10 Single Arm Landmine Row

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 …

Leave a Comment

Your email address will not be published.