Lockdown 2.0 – Saturday 23th January 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

A) WOD : 

For Time (Time Cap 25’)
100 Bent over Row
100 Push-ups
100 Sit-ups
100 Air Squats


B) Tabatas
– Hollow Rocks
– Arch flutter Kicks

OUTDOOR POWERLIFTING

A. Back rack reverse Lunges:                   4 x 18 ( alt.) 
B1. KB/DB Bench press:                           4 x 8-12
B2. db KB/DB bent over row:                  4 x 8-12 reps                                       

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean:                                        5 x 5 @ 20-40% E90s
B. Front Squat:                                           5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press :                                         4 x 6 @ AHAFA
C2. DB Rotation Row:                                4 x 12 @ AHAFA

[Rest 1-2 min before between B1. and B2.]