4 rounds of
8 single leg deadlift each side
Super set
20 sec single leg glute bridge each side
4 rounds of
8 floor press (3 sec lower)
Super set
5-10 diamond press ups
super set
30second Bent over flyes
4 rounds
10sec hollow hold into 10 crunches into 10 sit ups
A)
4 rounds of:
DB Single Arm Press 12 – 15 Each Arm
DB Single arm Row 12 – 15 Each arm
Rest 20 seconds between movements
B)
Single arm overhead Press 10 – 15 reps
DB bent over Row 25 reps
C)
21s Bicep and tricep
21s shoulder circuit
32min EMOM
1 – 5 sec up – 5 sec down goblet squat (45 secs)
2 – 2 sec pause top and bottom press ups (30 secs)
3 – 30 sec static split leg lunge each side
4 – 30 sec hollow/tuck hold
3 rounds:
30 seconds on – Single arm row
30 seconds on – Single arm row
30 seconds on – Dips
30 seconds on – lawnmoer rows
30 seconds on – wide grip press ups
30 seconds on – lawnmoer rows
1 minute on – DB Bicep curl
1 minute on – DB Chest press
WOD 6th January 2021 Read More »
Strength WOD
3 Giant sets of
12 Reverse lunges each side
12 lawnmower rows each side
12 DB squats (1 and 1/4)
12 Hang clean and press each side
1 set of
30 Hip bridges
30 Bicep curls
30 Tricep dips