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Workout Of The Day
WOD 6.3.24 (M)
PRO/ROOKIES:
Team WOD for time
3 Team mates
For time 1500/1250 m Run, 5000/4000 m Row.
30 min Cap.
Heavy Day:
Chest n back
5×5 bench press
4×12 chest supported row
4ss 10 incline chest fly+ 10 face pull
3ss 10/15 ring rows + 10/15 dips
3ss ghd sit ups 10/15 + arch rocks 12/15
The Full Body series
Full body lower focused
Deadlift 3 x 8-10
3 sets of Leg press 12-15 ss banded side walk 30-40sec
3 sets of dumbbell step ups 20(10each) ss dumbbell hip thrusts
20 Pull ups or band assisted pull ups
3 x 8-10 Shoulder presses 3 x 8-10
3 sets of dumbbell row reverse grip 12 ss dumbbell rotation chest press 12
3 sets of sit ups with rotation 16 -20 ss 30 plank shoulder taps (15 each side)
Functional Body Building:
Lower body FBB
A1.3 sets of: 1’ Sled Push 15 Squat 8-8 Single Leg Db deadlift
A2.4 sets of : 6-6 Barbell Deficit Back Lunges
A3.3 Sets of: 8 Cyclist Back Squat + 12 Hamstring Curls
A4.Every 2:30x 5 sets : 12 Plate Russian twists 6 Box Jumps 20’’ Bike Sprint
WOD 5.3.24 (GW)
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