Wednesday Feb 9

Walking is optional =]

Warm Up

2 Sets

400 m Bike

10m Bear Crawl

10m Spider Man Lunge

Mobility

  • Glute with ball
  • Hamstring with Band
  • 10 Goblet Squats with Ankle Shift

 

Squat Prep

 

2 sets

 

5/5 Single Leg Glute Thrust

5/5 KB RDL

10 Muscle Clean

Gymnastics

Front Squat

 

3 x 5

 

-into-

 

AMRAP 5 min

 

Hang Cluster (70/50Kg) (60/40Kg) (50/35) (40/30)

Workout

RX

5 RFT

 

15 TTB

50 Double Under Skips

RX+

5 RFT

25 TTB

50 Double Under Skips

SC

5 RFT

15 Legs to eye level

50 Double Under Skips or x2 Single

Fit

5 RFT

25 Sit ups

50 Double Under Skips or x2 Single or 60Sec on C2

Extras

Gymnastics

3 Rounds

 

30 Pistols

15 Ring Dips

 

Accessory

3 x 12 Unilateral Banded RDL

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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