Tuesday Apr 05

Bench Day

Warm Up

5 Burpees

1 min C2

10 Burpees

1 min C2

15 Burpees

1 min C2

Mobility

  • 15 Prone PVC Press

Strength

Bench Press Complex

5 Rounds

10 Bench Press

20/15 Cal Row

Workout

RX

4 RFT

80 Double Unders

10 Strict Pull ups

10 DB Thrusters 22.5/15kg

SC

DB – 15/12.5 Kg

Fit

Single Skips

Assisted Pull ups or Ring Row

DB – 12.5/10 Kg

Extras

Conditioning

Nil this week. Deload week.

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Your email address will not be published.