Workout Of The Day

WOD 1.7.24 (MGW) Καλό μήνα!!

PRO/ROOKIES:

25 min EMOM

1st 9 Dead Lift RX 100 kg

2nd 12 Toes to Bar

3rd 10 DB Strict Shoulder to OH RX 20 kg

4th 250/200 m Run

5th REST

Heavy Day:

Lower body Strength

part 2×8 1×5 1×3 1×1 Front squat Definition

4×10 Nautilus 4ss Static farmer loaded lunges (10R/10L) +12 Leg extension or 8/12 nordic leg extension 3ss 10 dumbell strict leg deadlift + 10/15 jump squat 3x kneeling side ball throws 10r/10l + 10 crossed arm sit ups

The Full Body series

Upper body FBB

A1. 3 sets of: 1’ bike 10 Arnold press 15 One Db bicep curls

A2. 4 sets of : 8-10 Bench Press

A3.4sets of: 10 Seated Philly Press + 10 Pull ups

A4.3 sets of : 12-12 Single Arm DB Row L/R + 10 ‘’ Isometric Hold +12 Straight Arm Cable Lat Pull Down

A5.3 Sets of: 10 Glute Bridge DB Bench Fly + 10 Db Upright Row

Functional Body Building:

Full Body upper focused

Front squat 3 x 8-10 3 sets of 20 db split lunges ss 15 machine leg curls Ring or trx pull ups(feet assisted) 3 x max Bench press 3×8-10 3 sets of 12-15 ez bar row ss 15 parallete push ups 3 sets of 12 ez bar bicep curls ss 12 skullcrushers 3 sets of 20 crunches with single leg lift ss 30 rotational side plank (15 each side)

WOD 29.6.24 (MGW)PREVIOUS WODWOD 2.7.24 (GW).NEXT WOD

Workout Of The Day

WOD 1.7.24 (MGW) Καλό μήνα!!

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