LEG DAY!

A breathtaking look at the man who climbed Mt Everest 21 times.

Today’s Live-streamed classes are 7.00am, 9.30am, 3.00pm barbell, 4.00pm, 4.15pm Young Guns, 5.30pm, and 7.00pm

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Cat Camels

10 Leg-abducted rocking each leg

-then-

3 rounds of:

20sec Side plank each side

20sec Superman hold

STRENGTH

Single Leg work

4 sets of:

10 Weighted Split Squats each leg, 5-20kg

*no rest between sets

4 sets of:

10 Single-Leg RDL each leg, 5-20kg

*no rest between sets

4 sets of:

10 Bulgarian Split Squats off couch, no weight

10 Single-Leg Hip Thrusts off couch, no weight

*no rest between sets

CONDITIONING

For time:

44-22-12

Grappler Rows

80-60-40

Air squats

 

BARBELL CLASS

WARM-UP

2 rounds of:

30 sec Side Plank each side

30 sec Deep Squat

10 Arrested Superman

-then-

2 rounds of:

10 Front squats

10 Good mornings

10 Bentover rows

A1 Clean Work (everyone)

4 sets of:

3 Hang Power Cleans

B1 Thruster Complex

8 min EMOM:

1 Squat Clean + 1 Front Squat + 1 Thruster

C1 Push Press + Push Jerk

4 x 3+3 reps at 20~60kg working timing of the dip

Choose one of the following:

Every 2 minutes for 8 minutes:

4 sets of:

4 Clean Deadlifts, building weight each set

4 sets of:

13 Close Stance Squats

4 sets of:

8 Hang Clean Pull (light)

4 sets of:

8 RDL

 

About AB

Crossfit Coach

Posted on April 9, 2020, in WOD. Bookmark the permalink. Comments Off on LEG DAY!.

Comments are closed.

%d bloggers like this: