Lockdown 2.0 Week 9/11/20

Monday


A) E3MOM x 7

8 Single Leg Deadlifts Es

20 Hip Thrusts


B) 30 secs on/30 secs off

50 KB Swings

50 Burpees over DB

50 DB Snatch

50 Press Ups


Tuesday


A)i) E2MOM x 5

8 Squats (both weights)


ii) E3MOM

3 Rnds

30 Secs Squat Hold straight into 10 Reverse Lunge


B) 10 AMRAP

10 FR/OH Lunge (KB & DB)

20 DB Clean & Jerk

30 Air Squats


Wednesday


A) 6 x 5-10 Sphinx Press Ups


B) 4 Rnds

15 Deadbugs Es

10 Floor Press Es


C) 12 AMRAP

24 Deadlifts

24 Renegade Rows

48 DU


Thursday


A) E2MOM x 5 4-8 HSPU/Pike Push Ups


B) E3MOM x 5 20 Inverted Shoulder Taps

30 Sec OH Hold Es (weakest side first)


C) 120 DB Press (with KB In front rack)

* 10 Burpees Any time Weights change hands or are put down


Friday


A) 6 Rnds

6 DB/KB Row with 3 sec Pause at top Es

4 KB Squat Clean with a 3 sec pause in the catch position


B) 5 RFT

15 KB Swings

10 KB Squat Clean

10 KB Hang Snatch

10 OH KB Lunge


Saturday


A) 9 EMOM

1) 16 Lateral Plank Walks

2) 16 Prone Supermans

3) 16 Shoulder Taps


B) Partner 28 AMRAP

1 min on, 1 min off

6 Pike Push Ups

8 Devils Press

10 V-sits

12 Press Ups

(you count your own rounds and start where you left off)





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