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Workout Of The Day

WOD 3.2.24 (MWG)

  • PRO/ROOKIES:

WOD

25 min AMRAP 

200 m Run

7 Hang Squat Clean RX 60 kg

12 Chest to Bar Pull Ups/Pull Ups

Endurance WOD

A. 1000/800 m Run 7 min Cap 

B. TABATA Echo Bike 3 min REST 

C. 1000/800 m Run 7 min Cap 

D. TABATA Row Erg 3 min REST 

  • Heavy Day:
NEW YEAR STRONGER ME
 
Upper day 1

4X8 Bench Press

4×8 Push press

4X10 DB incline Alternate chest press

4ss x 10 Chicken pres +10 Arnold press

3ss 15 dips + 30/40 hollow rocks+ 30/40 Arch rocks

 
  • Functional Body Building:
Lower body FBB
A1.3 sets of: 30’’ Assault Bike 10 Good mornings 10 Sumo Squat
A2.4 sets of : Back Squat 12-10-8-max reps
A3.3 Sets of: 10-10 Curtsy lunges + 15 hamstrings curls
A4.4 sets of : 15 cal bike 6-6 Db Clean from floor 12 Goblet Cyclist Squat Rest 1’ repeat