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WOD

Workout Of The Day

WOD 6.4.24 (WM)

  • PRO/ROOKIES:

WOD Sandpaper 

AMRAP (with a Partner) in 16 minutes

16 min AMRAP Ladder 

2-4-6-8-10-12-14-16-18-20-22…. DB Power Cleans RX 20 kg, DB Thrusters RX 20 kg

Between every step of the ladder 30 DU 

Endurance WOD 

Every 3 min for 30 min 

A. 500/400 m Run

B. 600/500 m Row 

 

 

  • Heavy Day:
Day 1
1×10 1×8 1×6 1×15 back squat
4×10 hip thrust
4×8+8 Leg press drop set
4ss 20 front rack dumbell alternate lunges 2 + 9/12 heavy slam balls
3x20R+20L standing kick back mini band+ 30″R/30″L side plank feet elevated
 
  • The Full Body series
Full body upper focused
Front squat 3 x 8-10
3 sets of 20 bar back lunges ss 20 swiss ball hamstring curls Incline bench press
3x 8-10 Chin ups
3 x max 3 sets of 12 Machine cable seated row ss max push ups
3 sets of 15 dumbbell skull crusher ss 15 dumbbell side raises 3 sets of 20 swiss ball crunches
30-40 sec swiss ball plank
 
  • Functional Body Building:
 
 
 
 
 
 
 
 
 
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