SINGLE ARM WORK + BARBELL CLASS

WORKOUT OF THE DAY

WARM-UP

2 rounds of:

30sec Deep Squat

10 Hip Swings

-then-

2 rounds of:

20sec Straight-arm Plank

10 Single-leg Deadlifts

 

STRENGTH

3 rounds on each arm of:

10 Single-arm Arnold Press 

straight into a

30 sec Overhead Hold

rest 30 secs between arms

 

3 rounds on each arm of:

10 Russian KBS (single arm)

30sec single-arm Plank

 

AB Stabiliser

EMOM for 8 minutes

10 Lemon Squeezes + 12 Russian Twists

 

Finisher

5 min AMRAP of:

10 Kicksits

10 Supermen

10 Frogs

 

BARBELL CLASS

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Side Plank each side

10 Arrested Supermen reps

10 Leg Swings each leg

-then-

2 rounds (empty bar)

10 Front Rack Lunges

10 Tall Cleans

10 Strict Press

 

EMOM for 12 minutes (option to build weight)

1) 3 Power cleans

2) 2 Squat Cleans

 

Split Jerk tekkers

EMOM for 6 minutes

1) 5 Push Presses from Split position

 

EMOM for 6 minutes

1) 5 Speed Jerks

 

Posterior

3 x 12 reps of Clean deadlift every 2 minutes

supersetted with

3 x 12 Goblet squat jumps

 

ACCESSORIES

3 x 10 Good mornings

3 x 10 Weighted glute bridge

About AB

Crossfit Coach

Posted on May 7, 2020, in WOD. Bookmark the permalink. Comments Off on SINGLE ARM WORK + BARBELL CLASS.

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