W.O.D.:
Strength: 4 sets: every 2:00min.
5- Fron Squats %70
20sec. R+20sec. Split Stance Hold
30 Emom:
- BB Thrusters 8-10
- Run/Bike 30sec. Max. Dist.
- Alt.V-Ups 16
- Sled Push 30m
- Row/Ski 30sec.Max. Dist.
- Rest.
Acc.Work: 2-3 sets
10-BB supin. Grip Reverse Press
10-Push Ups
_______________________________
Hips Dont Lie
W.O.D.:
Strength: 4 sets: cap 20min.
BB Hip Thrust 8+8+8 (RPE7.5)
Single Leg Abduc. RDL 10+10 (RPE-7)
Middle Work: 3 sets 20 min.
- Banded Toe Squats 15
- Single Leg Abduc. Raises 12+12
- Goblet Hold Lateral Monst.Walk 10+10
- KB Cossacs Squats 12+12
Core: 3 sets:
15 V-Ups
20 Jack Knive
30 Cross.Mount.Climber
Strength Class
Front Squat
%70 3×5
%80 2×4
Overhead Press
%60 2×12
3×12 Superset
Single Arm DB Row
Landmine Press
3×12 Superset
DB Biceps Curl
DB Z Press