Follow Us On
WOD

Workout Of The Day

WOD 13.4.24 (MGW)

  • PRO/ROOKIES:

Benchmark WOD Kelly

5 Rounds For Time 400 m Run, 30 Box Jumps (24/20 in), 30 Wall Ball Shots (20/14 lb)

Endurance WOD

Every 7 min 

a. 1000 m Run for time 

b. TABATA Echo Bike 

c. 1250 m Row Erg 

d. Tabata Ski Erg 

 

 

  • Heavy Day:
Day 1
1×10 1×8 1×6 1×15 back squat
4×10 hip thrust
4×8+8 Leg press drop set
4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls
3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated
 
  • The Full Body series
Full body upper focused
Front squat 3 x 8-10
3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press
3x 8-10 Chin ups
3 x max 3 sets of 12 Machine cable seated row ss max push ups
3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches
30-40 sec swiss ball plank
 
  • Functional Body Building:
 
 
 
 
 
 
 
 
 
PREVIOUS WODNEXT WOD