Tuesday Dec 28

Hello Legs

Warm Up

2 Rounds

10/8 cal on C2

10/10 Goblet squat + ankle shift

 

2 Rounds

10 Extended lunge

10 Cossack Squats

5/5 Single leg glute bridge

Strength

EMOM 12 min

Min 1: 8 Back Squats @ 70%*

Min 2: 6-10 Pistols/Pistols to box/Box step ups

Min 3: Rest

 

*Warm up to 70% before starting the EMOM

Workout

AMRAP 15 min

12/9 Cal on Ski/Row or 15/12 Cal on Bike

8 Dead lift

6 Hang Power Clean

 

RX

BB – 50/35 Kg

SC

BB – 40/30 Kg

Fit

BB – 30/20 Kg

Extras

No Extras this week

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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