Lockdown 2.0 – Saturday 30th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : 

4 x 3 min EMOM:

  1. 3 DB Hang power clean + 3 DB Front squat + 3 DB shoulder to overhead + Max DB facing burpees in the remaining time
  2. 3 HPC + 3 FS + 3 STOH + Max lateral burpees over the DB in the remaining time
  3. 3 HPC + 3 FS + 3 STOH + Max burpees in the remaining time

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunges:                         4 x 16reps, alt
B1. KB/DB Bench press:                                 4 x 8-12
B2. db KB/DB bent over row:                        4 x 8-12        

[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 5 @ AHAFA 
C2. DB Rotation Row:                               4 x 10 @ AHAFA

[Rest 1-2 min before between C1. and C2.]