TEMPO SQUATS AND A BARBELL COMPLEX

WORKOUT OF THE DAY

A. Tempo Back Squat

6 sets of:

3 reps @80% of 1RM with a 4 sec descent

B. 10 minute EMOM

3 Power Cleans + 3 Thrusters + 3 Front Squats 50/35kg

C. 3 sets of:

10 Single Arm Bench Press

10 Bentover Row

GYMNASTICS AND TEAM WORKOUT

WORKOUT OF THE DAY

A. 6 sets of:

5m Handstand Walk

45sec rest between sets

or

6 sets of:

15sec Handstand Hold (wall facing)

45sec rest

B. 3 sets of:

15sec L-sit Hold

45sec rest

or

3 sets

15sec Tuck Hold

45sec rest

C. In teams of 3 alternating full rounds until 9 are complete;

5 Burpees

10 Goblet Squat Jumps 12/8kg

25sec max cal Bike

*Score is total cals on bike

A NEW DAY TO IMPROVE YOURSELF

WORKOUT OF THE DAY

A. Pre – Fatigue

1)20 Push-ups (deficit)

2)6 Chest to bar Chin-ups/10 Chin-ups

3)200m Run

B. For time 22-16-10

Row Cals

Alternating DB Snatches 22.5/15kg

3 min rest

C. For time 22-16-10

Dumbbell Hang Clean and Jerk 22.5/15kg (single arm)

Wallballs

HERO WOD “HAMMER”

WORKOUT OF THE DAY

HERO WOD “HAMMER”

5 rounds for time of:

5 Power Cleans 60/40kg

10 Front Squats

5 Jerks

20 Pull-ups

90 secs rest

 

THANK GOD ITS FRIDAY!

WORKOUT OF THE DAY

A. 3 sets of 21 Deadlifts @50% 3RM

2 min rest between sets

B. 5 rounds of:

10 C2B Pull-ups

10 Box Jumps 24/20′

ACCESSORIES

3 sets of:

10 Single Leg KB RDL (each leg)

10 Rower Hamstring Curls

 

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