WORKOUT
A. 1 Squat snatch + 1 OHS- build to a tough single for the day or 1 Squat clean +1 Front squat
*10-12 mins to build
B. 8-10 min steady flow:
8/leg jumping Bulgarian split squat (weighted light)
Rest as needed
DB Crush grip Incline chest press x 12-15 tough reps @20×1
Rest as needed
Standing OH DB Tricep ext x 12-15 tough reps @20×1
Rest as needed
+
Every 3 mins x 5 sets:
15/12 cal row or Ski erg
10 Alt. Db power snatch
8 TTB
BOOTCAMP
Partner WOD
For time:
400m Med ball run/carry (switching when needed)
40 DB Push press
40 DB Front squats
40 med-ball sit ups (throwing ball to partner)
300m Med ball run/carry
30 DB Push press
30 DB front squats
30 Med ball sit ups
200m Med ball run/carry
20 DB push press
20 DB Front squats
20 Med ball Sit ups
100m Med ball run/carry
10 DB push press
10 DB Front squat
10 med ball sit ups
*one person at a time on push press/front squats
+
Finisher:
Coach’s choice !
SWEAT
A. 3 sets:
8/side KB Windmill
Rest 20 sec
12-15 Single leg (foot on box ) glute hip bridge
Rest 20 sec
20 plank up downs
Rest 20 sec
+
5 rounds :
500m Row or Ski
15 DB thrusters
15 ball slams
15 box jump overs
Rest 2 mins b.t rounds
*switch order around each set !
MUSCLE
A. 3 sets:
DB Crush grip Incline chest press x 12-15 tough reps @20×1
Rest 30 sec
One arm DB Row with rotation at top x 12-15 tough reps per arm @20×1 (kneeling on bench on hand and leg on )
Rest 30 sec
Single arm Glute bridge DB Bench press x 12-15/arm @20×1 (rest back on wall ball or sandbag, hips off ground the whole time)
Rest 30 sec
Bent over DB T Row x 12-15 tough reps @20×1 (One DB in the middle of your legs, hands together on )
Rest 30 sec
B. 3 sets:
Standing 1 DB Bicep curl crusher @30×1 x 12-15 tough reps
Rest 20 sec
Half Kneeling 1 Db Strict press @30×1 x 12-15 tough reps
Rest 20 sec
10/side slider lunges (one foot on slider)
Rest 20 sec
C. Finisher:
10/leg jumping Bulgarian split squats
15/side kb side bends
20sec/arm KB bottoms up 90/90 hold
x 3-4 rounds
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