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WOD

Workout Of The Day

WOD 6.5.25 (WG)

  • PRO/ROOKIES:

WOD 

Part A. 6 min to build a Heavy Hang Squat Clean & Jerk 

2 min REST 

Part B.

12 min I Go you Go 

7 Squat Clean RX 60 kg, 5 Shoulder to OH RX 60 kg, 7 Burpees Jump Over the Bar .

HYBRID WOD

2 Rounds of 

A Block 

4 min for meters Run.

2 min REST.

B Block 

2 Rounds: 1 min for cal Ski Erg, 1 min Box Jumps

2 min REST.

C Block

2 Rounds 1 min Wall Ball Shots, 1 min for m Farmer Walk RX 24/16 kg

2 min REST. 

 

  • Heavy Day:
  • The Full Body series
  • Functional Body Building:

Upper body FBB

A1 3 sets of: 1’ Row 15-15 Db external Rotation 15 Scapular Pull ups

A2 4 sets of : 6-6-6-max Bench Press

A3 3 sets of: 15 Bent Over Row 15 Plate Turkish Sit up

A4 3 sets of : 12 Pull ups 12 Dips

A5 3 sets of: 20 Db Rear Delt 20 Reverse Flys

Lower body FBB

A1.3 sets of: 1’ Run 10-10 Walking lunges 12 Db Romanian Deadlift

A2.4 sets of : 5 Front Squat + Max Back Squat

A3. 4 Sets of: 12-12 Single Romanian DL 15-15 Single leg Calf raise

A4.3 sets of: 30 BW Walking lunges 40’’ Wall sit

A5.3 sets of : 20 Banded Side steps 20 Glute Bridges

Mixed FB

A1.3 sets of: 1’ Bike 8-8 Plank Pull through 12 Body Row

A2.4 sets of : 15-15 Lateral Raises 10 Arnold Press 12-12 Curtsy Lunges

A3.4 Sets of: 10 Zottman Curls 30 Banded Tricep Push Down

A4.4 sets of: 8-8 Goblet Cossack Squat 20 Db Hip Thrust

A5. 3 Sets of: 60’’ Extended Stark Plank 30’’-30’’ Star Plank

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