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WOD

Workout Of The Day

WOD 4.4.23 (WG)

  • PRO/ROOKIES:

15 min AMRAP ladder 3-6-9-12-15-18-21-24-27…. Hand Release Push Ups, Burpees, KB or DB Swings RX 24 kg. 

  • Heavy Day:

Day 1 Strength

A .12-10-8-6-4 front Squat

B.4×20 back rack deficit back step lunges (non alternate) Definitio Triset

C.3×12 sissy squat +10 stiff leg deadly dumbell +10/15 glute bridges Dropset

D.3×12 leg extension (nordic/machine)

Core 3X L sit hold 20″/30″ + one arm one leg plank alternate 20/30

  • Functional Body Building:
Functional Bodybuilding
Lower body
A1.4 sets of: 15 On a Plate Deadlift 8-8 Front rack Walking lunges
A2.4 sets of: 10 Barbell Glute Bridges 10-10 Side lunges
A3.3 sets of: 6 burpee box jumps 9 Swings 12 kb Sumo jumps
A4.3 sets of: 20 Swiss ball knee tucks 20 crunches 20 plank hip touch
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
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