Thursday Apr 21

Deadlift 1RM

Warm Up

2 Rounds

1min C2

5/5 Single Leg Glute Bridge with 10 Sec Pause

Mobility

  • 20 Leg Swings (Front to back)
  • 20 Leg Swings (Side to Side)

Specific

2 Sets

5 Kanga Squats

5 RDL

Weightlifting

Deadlift

EMOM 12 min

2 reps @ Ascending – Speed

Workout

AMRAP 20min

6 Burpees

9 Box jumps 24/20”

12 DB Hang Clean 2 x 22.5/15 Kg

SC

DB – 15/12.5 Kg

FIT

Box – Step ups or Low Box/Plate Jumps

DB – 12.5/10 Kg

Accessories

200 Double Unders or Double under Practice

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Your email address will not be published.