THURSDAY 15-11-2018

THURSDAY 15-11-2018
14-11-2018 Admin

ENDURANCE CLUB

A: WARM-UP

20 walking lunges
10 single leg glute bridges
5 sissy squats
100m run
3 sets

B: CONDITIONING

EMOM 30:
1: 20/15 cal. row
2: 15/10 cal. ski
3: 55 double unders

CROSSFIT

A: STRENGTH CONDITIONING

5 giant sets of:
8 barbell split squats/leg, AHAP, hi-bar position on back
10 hip thrusts w/ a 3 sec hold at the top, use a plate or DB
12 sissy squats

B: ODD OBJECT CONDITIONING

AMRAP 15:
30m Dbl DB front rack carry, heavy
3 rope climbs, anyhow to 5m
30/24 cal. bike

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