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WOD

Workout Of The Day

WOD 1.7.23 (MGW)

  • PRO/ROOKIES:
20 min EMOM 

ODD 3 Power Snatch RX 60 kg + 20 DU

EVEN 3 Bar Muscle Up + 6 Pull Ups.

Endurance WOD 

A. 5 min Row Erg  for cal

B. 800 m Run 5 min Cap

C. 5 min Ski Erg 6 for cal

D. 800 m Run 5 min Cap

3 min REST Between sets. 

 

 

 

 

  • Heavy Day:

DEFINITION DAYS

Legs

4×10/8 squat

4×10 stiff leg deadlift

4x10r/10l bulgarian split squat

4ss 12 deficit kb squat 12 Swiss ball leg curls

3ss 16 jumping lunges 15 calf raises

3ss 10/15 ghd sit ups 50 mountain climber

 

  • Functional Body Building:
 
Functional Bodybuilding Full body
A1. Row 15mins : At minute 3, 6, 9, 12, and 15 perform: 12-12 Deficit Curtsy Lunges + 20 Banded Glute Bridges B1 Bike 15mins: At minute 3, 6, 9, 12, and 15 perform: 15 Goblet Squat + 15 Banded Cha Cha
C1. Tabata Intervals 3 Sets of: 20sec Crunches 10sec Rest 20sec Russian Twists 10sec Rest 20sec Toe touches 10sec Rest
 
 
 
 
 
 
 
 
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