Month: October 2019

16th October 2019

Strength Deadlift 1-1-1-1-1 Build up by 3-4 set @ 85% 5 min rest MetCon 21-15-9 reps of OH Squats – 95/55 42-30-18 reps of KB swing- 24/16kg

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12th October 2019

Functioncal Cardio 5 rounds of 100 mtr shuttle run 50 Lateral hops 250 singles Self Stretch for 10 mins

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11th October 2019

S & C For time Team of 2 20 Rounds for time of: 24 Wall Ball Shots, 20/14 6 Clean & Jerk, 75-85% of 1RM Partner Stretch

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10th October 2019

HIIT EMOTM FOR 20 MINS Odd mins – BOX jump over Even mins – KB Swings Mobility Day 20 mins mobility with coach

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9th October 2019

Bench mark WOD Fran 21-15-9 reps of Thruster – 95/55lbs pull ups 5 min rest FBB Super set – 15×4 Bent over row + DB Curls Ring row + Hammer curls Stretch

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8th October 2019

Gym is closed in the evening for Dusshera Morning WOD Olympic Weightlifting Power snatch – 1RM Set your PR Build up by 3-4 set @ 85% 5 min rest MetCon AMRAP in 10 mins 11 Burpees 22 Alt Lunges 30 Sec Plank hold

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7th October 2019

Strength Back squats 1-1-1-1-1 Build up by 3-4 set @ 85% 5 min rest MetCon Team of 2 150 air squats – yo go i go 150 Push ups HR – you go i go 200 mtr partner carry – each Stretch

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