Lockdown Workout Week 23/11/20

Monday


A) 20EMOM

1) 30 sec weighted Squat Hold

2) 14 Weighted Lunges

3) 3 CMJ

4) 10 weighted Squats

5) Rest


B) 5 Rnds for reps

1 min work/30secs rest

A) 10 DB Snatch

10 DB Squats

max Air Squats

B) 10 Db Hang Cleans

10 DB STOH

max Burpees


Tuesday


A) 5E2.5MOM

8 Strict Press/Push press with 2 Sec negative

*(both weights if possible, otherwise one side then the other) *On the 8th rep, lower the weights as slow as possible


B) i) 6 mins

100 Plank Rotations


ii) 6 mins

100 Weighted Deadbugs


C) 14 AMRAP

30 KB Swings

10 Pike Push Ups

40 DU


Wednesday


A) 4E3MOM

40 secs glute bridge march

10 Deadlifts with 2 sec pause at knee


B) Chipper

150 Press Ups

125 Sit Ups

100 Deadlifts

75 DB Snatch

50 DB Squats

25 Devils Press


Thursday


A) 5E3MOM

4 KB Squat Cleans Es

10 Narrow stance Goblet Squats


B) 4 Rnds TABATTA for reps 40sec work/20 sec rest

1) KB Swings

2) Burpees

3) Thrusters

4) DU

5) Lunges


Friday


A)i) 10EMOM

1) 3-6 HSPU

2) 8 DB Push Press Es


ii) 10EMOM

1) 16 KB Pull Throughs

2) 14 Seesaw Rows


B) 10-1

Hang Clean And Jerk Es

Deadlifts (both weights)

*30 DU Between Rounds


Saturday


A) 4E3MOM

14 Press Ups over DB

8 skull Crushers

6 plyo press Ups


B) YGIG

WOD 1

12 AMRAP

10 Burpees

6 KB Hang Squat Clean

10 DB Hang Snatch


3 mins Rest


WOD 2

12 AMRAP

10 Press Ups

10 Goblet Squats

30 DU




141 views