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Workout Of The Day

6.8.22 (GW)

  • PRO/ROOKIES:

20 min AMRAP 7 Burpees,
9 Hang Power Clean RX 50 kg,
21 Air Squat,
1 min strict REST.

Endurance WOD: 

3 Sets 2 min ON, 1 OFF Row Erg.

3 Sets 2 min ON, 1 OFF Echo Bike.

3 Sets 2 min ON, 1 OFF  20 m Speed Fit

 

 

 

  • Heavy Day:

Legs definition

4×10 front squat

4×20 back rack forward lunges + 12 swiss ball leg curl

3x 45/1 heavy sled push +10 leg extension (cable or nordic)

3x1min banded step backs

3×20/25 swiss ball crunches + 15 swimmers

 

  • Functional Body Building:

Mixed conditioning FBB

A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust

A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha

A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends

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