February 1st, 2017 – Washed Up Athlete Training

Warm-Up

  • J-Curl 3×8
  • Leg Curls 3×10
  • Goblet Squat 3×10

 

Power/Speed

8 Minute EMOM (Every Minute On The Minute)

  • Box Squat x3

 

Hypertrophy/Endurance

A.) Front Squats 4×8-12

B.) Romanian Deadlifts 4×8-12

C1.) Upright Rows 3×8-12

C2.) Seated DB Press 3×8-12

 

WOD

3 Rounds

  • 10 DB Snatch Right Arm
  • 10 Alt. Overhead Lunges Right Arm
  • 5 Goblet Squats
  • 10 DB Snatch Left Arm
  • 10 Alt. Overhead Lunges Left Arm
  • 5 Goblet Squats

 

Ab Finisher

  • Plank 3×60 Seconds

 

 

signature

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s