Wednesday Mar 9

Front Squat

Warm Up

2 Rounds

200m Row

5/5 World Greatest Stretch

5/5 Rotating full squat T spine rotations

5 Banded Y pulls

Mobility

  • 30/30 Sec of Couch Stretch
  • 10/10 – 90/90’s Hip rotations

Weightlifting

Front Squat

 1 x 4 @ 60% Tempo – 2010

1 x 3 @ 70% Tempo – 2010

4 x 2 @ 80% Tempo – 2010

Workout

EMOM 15 min

 

Min 1: 16-21 Wall Balls 20/14lb

Min 2: 10-15 Hang Power Clean 50/35 Kg

Min 3: 200 m Run or Max Cal on C2/Echo

 

SC – Weight of the bar

Extras

Conditioning

Bike erg:

10 min easy

7 min mod

5 min hard

7 min mod

10 min easy

 

Accessory

GHR

10 x 4

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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