Monday Jan 17

Bench

Warm Up

2 sets

2 min on C2

10m Bear Crawl

5/5 Dead Bug (Hold every rep for 3 seconds)

2 sets

5 Laying T-spine Ext

5 Shoulder Ext

2 sets

10 Hand Release Push-ups

5 Ring Row

30 Sec HS Hold

Strength

Bench day aka Rob’s favourite day

5 Sets

20 m Farmers Carry

10 DB Bench Press

Workout

50 – 40 – 30 – 20 – 10

KB Swings (American)

Cal on C2 or Echo

RX+

KB – 24/16 Kg

Echo

RX

KB – 24/16 Kg

C2

SC

KB – 16/12 Kg

C2

Fit

KB – 12/8

C2

Goal: Leg and Hip Ext

Extras

Gymnastics

3 Rounds

10m HS walk

20 HSPU

 

Conditioning

EMOM 14 Min

Min 1: 8-10 GHD + Max Power Clean 60/40

Min 2: Rest

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Your email address will not be published.