Monday Dec 06

Front Squat

Warm Up

400m Run

Mobility

  • Glutes
  • Quad
  • Hamstring

2 Rounds

10 Kanga Squat

10 Ext Lunge Walk

10 Deep Squat Thoracic Openings

Strength

Front Squat

5 x 3 @ 85+%

Workout

AMRAP 20 min

5 Squat Clean

10 Box Jumps

15 Push ups

 

RX+

BB – 70/50

Box – 30″/24″

RX

BB – 60/42.5

Box – 24″/20″

SC

BB – 50/35

Box – 24″/20″

Fit

BB – 40/30

Box – 24″/20″

Push ups on knees or Banded

Goal: Weightlifting Endurance

Extras

Engine Building

5 Sets

30 Sec Farmers Carry @ 32/24kg

15 Sec Rest

30 Sec Bike Sprint

15 Sec Rest

30 Sec Box Jump Over 24/20”

15 Sec Rest

Accessory Work

100 Banded Hip Thrust with Pink Band

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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