Wednesday Apr 06

Front Squat

Warm Up

2 Rounds

400m Run

10 Lunges

10 Sampson Stretches

Mobility

  • Couch Stretch 60 sec pec side

Specific

8/8 Bulgarian Split Squat

8 Jumping Squats

8 Muscle Cleans

8 Power Cleans

8 Front Squats

Weightlifting

Front Squat

5 x 10 at 3010 Tempo

Workout

RX

EMOM 16 min

Min 1: 15/12 Cal Bike/Row/Ski

Min 2: 10-14 Hang Clean 40/30 Kg

RX+

BB – 50/35Kg

SC 

BB – 30/20

Fit

BB – 20/10 Kg

Extras

Accessory

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 …

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