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WOD

Workout Of The Day

WOD 10.6.23 (MG)

  • PRO/ROOKIES:

EMILY HERO WORKOUT

10 rounds for time of: 30 DU, 15 Pull Ups,  30 Air Squats, 100 m Sprint, 2 minutes Rest.

Endurance WOD

A. Every 3 min for 9 min 500/400 m Run.

B. Every 3 min for 9 min 600/500 m Row.

C. Every 3 min for 9 min 40/33 Cal Echo Bike.

2 min REST between Stations.

 

  • 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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