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Workout Of The Day

WOD 23.12.22 (MGW)

  • PRO/ROOKIES:

4 Rounds

Circuit training 1 min On, 1 min Off

1st 1 Burpee + 2 Jump Lunges/ Back Step Lunges 

2nd Ski Erg,

3rd Sled Push Rx 100 kg,

4th 10 V ups + Max Mountain Climbers 

 

  • Heavy Day:

Strength-definition-performanc

Upper 2

5×5 deadlift

4×2/4 rope climbs or 9/12 strict chin ups

4ss 12 feet elevated  ring rows+12 bar bicep curl  

3ss 10r/10l landmine one arm row+21 biceo curls

3x 12r/12l palov press + 15 reverse crunches +20 crunches

  • Functional Body Building:

Mixed conditioning FBB

A1. 15 min Emom 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust

A2. 15 min Emom 45’’ Echo bike 12 Glute bridges 15 push ups

A3 15 min Emom  45’’ Run 10 Ring rows 12 oblique side bends