Tuesday May 10

Speed Squats

Warm Up

2 Rounds

30 Sec Row/Ski @ increasing intensity

30Sec Glute Bridge March

30Sec Hamstring Stretch

Mobility

90/90 – Hips Strech

30 sec per side 

Specific

2 sets

12/12 Banded monster walks

12 Banded Good Mornings

7 Fast BB Tempo squats 

 

Workout

EMOM 20

Min 1- 3 Speed Squats @55%

Min 2- 10/8 Cal Bike/Ski/Row @hard

Score: Weight

 Scaling options

SC

EMOM 20

Min 1- 3 Speed Squats @tempo 3 sec down + Light

Min 2- 8/6 Cal Bike/Ski/Row @hard

RX+

EMOM 20

Min 1- 3 Speed Squats @55%

Min 2- 10/8 Cal Echo Bike

Workout

RX

For time

21-15-9 Deadlifts @100/70KG

100 Double unders after each set

Score: Time

TC: 10 mins 

SC

21-15-9 Deadlifts @80/60KG

50 Double under or 100 Singles

Fit

21-15-9 Deadlifts @Moderate

Single unders  

Accessory

10-9-8-7-6-5-4-3-2-1

Meadow row

Single arm Standing Landmine Press 

 

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Your email address will not be published.