Monthly Challenge
Daily Core Workout
Pre WOD:
Box Back Squat:
4 sets*6 Box Back Squat 75%+/RIR 3
Box at parallell, Lift as fast as possible
WOD:
Teams of 3 Workout:
10 min Amrap:
4 DB Power Cleans+4 m FR DB Lunges+
4 Box Jump Overs+4 Farmers Carry DB
Lunges
8 min Amrap:
3 DB Thrusters
3 Burpee Box Jump Overs
3 Toes to Bar
6 min Amrap:
2 DB Devil Press +4 m DB Farmers Carry
4 min Amrap:
DB Complex ( Power Clean + 1
Jerk + 1 Thruster + 1 Front Squat)
– Rest 2 min in between sets
DB Weight: 2*22.5/15 kg (50/35 lbs)
Box: 24/20 inch
Post WOD:
A, 1-2 sets:
Core Sequense with plate:
Follow along in the video:
Each week, increase movement quality OR add a set
B, Stretching:
2/2 min Pigeon Stretch
2 min Pancake Stretch
2/2 min Couch Stretch
Pigeon: https://youtu.be/M4LAH6XgK9k
Pancake: https://youtu.be/8-H7DrngNV8
Couch: https://youtu.be/GjkMUlmVldo
