X-Fit : 17/04/17

WARM UP

    •    General Movements: Unit Foundations

    •    Barbell Clinic- 2 Rounds x DJ Complex 

 

During your barbell clinic its time to focus on dialling in your basic movements, the aim is not to lift heavy but to lift smoothly working on a consistent tempo. through out. Loads BB - 40kg

    Bent Over Rows x 3-5

    Power Clean x 3-5

    Front Squat x 3-5

    Push Press x 3-5

    Back Squat x 3-5 

 

 

EASTER MONDAY SWEAT : 3 x 10min AMRAP

 

Work Out A - 10min

 2 x Bear Complex 

 20 x Double Unders / 40 x Single Unders

NOTES: Starting with 30kg build up each round until you reach a load that feels challenging then complete as many rounds until 10min has been reached.

 

Work Out B - 10min

80 / 60 x Row Cal 

50 x Ball Walls

30 x Pull ups 

Max x Row Cal 

 

Work Out C - 10min

3,6,9,12,15….

Air Bicycle - cal

Push Ups 

Box Jump Overs @ 24/20"

KB Swings @ 32/20kg