Wednesday Oct 6

Deadlift

Warm Up

2 Sets

15m Dual KB Front Rack Carry

10 Single Leg Glute Bridge per Side

10 Banded PVC Deadlift

 

2 Sets

10 Lateral Box Step-Ups per Leg

30 Sec Plank per Side

30 Sec Wall Sit

Strength

Deadlift

4×8 @ 65% of 1RM

Tempo 11×1

Workout

AMRAP 12min

RX+

3 Bar MU

6 Burpee Box Jump Over 24”/20”

9 Lunges 40/30Kg

RX

3 C2B Pull Ups

6 Burpee Box Jump Over 24”/20”

9 Lunges 30/20Kg

SC 

3 Pull ups

6 Burpee Box Jump/Step Over 24”/20”

9 Lunges 20/15Kg

 

FIT

3 Banded Pull ups

6 Burpee Box Step Over 24”/20”

9 Lunges 15/10Kg

FINISHER FOR ALL

3 Rounds

12 T2B

24 Wall Balls

 

Extras

Engine Building

200 Cal on Echo Bike**

**1 Wall Walk ever 2 Min, including 0:00

 

Accessory Work

4 Sets

 

8 Single Leg KB RDL

8 KB Bent Over Row

8 GHD Sit Ups

Rest 90 Sec

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Your email address will not be published.