LEG DAY

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Hollow Hold

30sec Superman Hold

10 Frogs

10 Hip Swings

 

CONDITIONING

10 min EMOM

1) 10 Goblet Squats @5-30kg

10 min EMOM

1) 15 RDLs @10-40kg

*No rest between EMOMs

 

STRENGTH

Single Leg

3 sets of:

20 Split Squats (10 each leg)

10 Lemon Squeezes

-then-

‘Booty Pump from Home’

50-40-30-20-10

Hip Thrusts off couch

Anchored Sit-ups

 

BARBELL SESSION

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

 

STRENGTH

Clean Work (everyone)

5 sets of:

1 Power Clean + 1 Hang Squat Clean

-then-

Choose one:

6 sets of:

3 Push Jerks, every 1:30, building weight

-or-

6 sets of:

5 Push Jerks, maintaining same weight

-then-

3 sets of:

3 Clean Deadlifts from floor every 1:30 @ 100% of 1RM Clean

-or-

3 sets of:

6 Clean Pull from floor @ 70% of 1RM Clean

 

ACCESSORY MOVEMENT

3 sets of:

8 Press in Split Positions

3 sets of:

8 Bentover Row

 

About AB

Crossfit Coach

Posted on April 23, 2020, in WOD. Bookmark the permalink. Comments Off on LEG DAY.

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