Tuesday Apr 19

Back Squat

Warm Up

2 Rounds

100m run

5 Deep Squats to Hamstring Stretch

5 Inchworm to Push up

 

Mobility

  • 20 90/90 Hip Stretch

Specific

2 Sets

10m Monster walk

5 Tempo Squats

3 Press

Strength

Back Squat

 

EMOM 12 min

Min 1. 1 Rep @ 90%

Min 2. 3 Reps @ 60%

Min 3. 5 Reps @ 40% – Fast

 

Comp

EMOM 12 min

Min 1. 1 Rep @ 90%

Min 2. 3 Reps @ 75%

Min 3. 5 Reps @ 60% – Fast

Workout

RX

3 Rounds

20 Thrusters 35/25 Kg

200m Run

1 min Rest

RX+

3 Rounds

10 Thrusters 60/42.5 Kg

200m Run

Rest 1:1

3 Rounds

15 Thrusters 42.5/30 Kg

200m Run

SC

3 Rounds

20 Thrusters 20/15 Kg

200m Run

1 min Rest

Fit

3 Rounds

15 Thrusters 20/15 Kg

10 Burpees 

200m Run

1 min Rest

Accessory

Landmine rotations

5 x 8/8

Landmine Press

5 x 8/8

Landmine Row

5 x 8/8

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Your email address will not be published.