Monday Feb 7

Leg day

Warm Up

2 sets

 

200m Run

10m Bear Crawl

5/5 Dead Bugs with a pause

 

Mobility

 

2 sets

 

10 Wall Slides with roller

10 Shoulder extension https://www.youtube.com/watch?v=wW-GAz2CTCM

 

Activation

 

2 Sets

 

6/6 RDL Hold + DB Switch https://www.youtube.com/watch?v=VmqncNWNUG0

5m Forward Monster walk

5m Backwards Monster walk

5 Tempo Jumping Squats

Strength

Front Squat

 

Work up to working weight

 

6 x 4 @ 80-85% of 4RM

 

Rest 45sec between sets

Workout

RX

2 RFT

 

25 Deadlift 102.5/70

25 HSPU

50 Wall Balls 20/14 lb

SC

BB -80/55 Kg

AbMat HSPU

Fit

BB – 60/40 Kg

AbMat HSPU, Box HSPU or DB Press

Goal: Strength Endurance

Extras

Gymnastics

EMOM 12 min

 

Max HS Walk

 

Conditioning

4 Rounds

4 min Echo Bike at 80%

2 min Echo Bike at 50%

 

Core

4 Sets

 

15 V-Ups

 

Rest 60 sec b/w reps

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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