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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: