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Workout Of The Day

WOD 4.2.25 (GW)

  • PRO/ROOKIES:

20 min AMRAP 

20 Alternating DB Snatch, 15 Strict Ring Dips, 9 Burpees. 

  • Heavy Day:
  • The Full Body series

Full Body Upper Focused

A.1 4 x 8-10 Front Squat

A2. 3 ss 12 KB Deadlift High pull + 12 Leg extension

A3. 4 x8-10 Strict Pull up

A4. 4 x 8-10 Bench press

A5. 3 ss 12 Chest Supported Close Grip Row+ 12 Incline DB Flies

A6. 3 ss 15 Tricep Dips (weighted if possible) + 15 Rope Hammer Curls

A7. 3-4 ss 20 DB Sit ups + 20 Plank DB Touches

Full Body Lower Focused

B1. 4 x 10(per leg) Kickstand Bar Deadlift

B2. 3 ss 15 Leg press + 15 GHD mini band reverse hypertension

B3. 3 ss 20 KB Goblet step back Lunges + 15 trx Glute Bridges

B4. 4 x 8-10 Chin ups

B5. 4 x 8 (per hand) Alternating DB Shoulder press

B6. 3 ss 12 DB Chicken Press + 12 DB Wide Grip Row

B7. 3 ss 20 V ups + 30 Cable Trunk Rotation (15 per side)

  • Functional Body Building: