top of page
  • Writer's pictureJohn Fadel

Monday Strength

Valentines WOD

2 parts for time-

Split the workload evenly

one partner will be on the first 1st half of each paired movements while the other one works on the 2nd half.

DB 50/35

80 BB Box hip thrusters ↔️ 80 wall ball or bench incline chest press.

80 DB Lunges ↔️ 80 Pull-ups

80 DB Squats ↔️ 80 push-ups

-Then right into 3 rounds of -you go I go (switch off) BARBELL

10 Rows palms out

10 thrusters (squat press)

10 Alt toe touches

10 butterfly sit ups

After 3 Rounds finish with:

PARTNER RUN (through the back enter through the front) have to run together. Done

95/65 use hip thruster barbell - (boy/girl partners) need separate BB’s

You go I go - one rests while the other works

54 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets