WOD

CrossFit workouts

Best CrossFit workouts for beginners

CrossFit is the most popular workout style now day. CrossFit is a fitness program that combines a wide variety of functional movements into a time of the scored workout. in these pullups, squads, pushups, weightlifting, gymnastics, running, rolling and other movements performed. in this article, I am going to share with you guys the top […]

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5 minute full body workout

5-minute full-body workout plan for daily

In today’s busy lifestyle it is very difficult to get time for personal health. In this article, I am going to share 5 minute full body workout which can be performed in a short amount of time and are enough for basic fitness. These body exercises help you burn body fat in a short amount […]

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2 NOVEMBER 2019

DROP SNATCH 55% – 65% -75% 3X1 -3X2 – 3repsX3sets JEFFERSON CURL 5reps * 5 sets (same weight) WORK ON YOU TECHNIQUE

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1 NOVEMBER 2019

SQUAT CLEAN 65% – 75% -85% -95% 3X1 -3X1 – 2X2 – 1repsX3sets BACK SQUAT 60% – 70% -80% -90% 3X1 -3X1 – 3X2 – 1repsX4sets ARNOLD PRESS 15repsX3sets HYPER EXTENSION 20repsX3sets

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30 OCTOBER 2019

3POSITION HANG SNATCH(highhang&midhang&low hang) 55% -65% – 75% 3X1 – 3X2 – 3repsX3sets CLEAN PULL (as per snatch PR ) 70% – 85% -100% -115% 3×1 -3×1 – 3×2 – 3repsx3sets 3 ROUNDS 30 V-UPS 30 RUSSIAN TWIST 30 LEG RAISES 1 min PLANK

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29 OCTOBER 2019

2 POWER CLEAN + 1 FRONT SQUAT 55% – 65% -75% 3X1 -3X2 – 3repsX3sets SNATCH PULL 70% – 85% -100% -115% 3X1 -3X1 – 3X2 – 3repsX3sets BENT OVER ROW 8 repsX4 sets (inc. weight) AIR SQUAT 60repsX4sets

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28 OCTOBER 2019

SQUAT SNATCH PR 55% -65% – 75% – 85%- 91%-96%-99%-102%-104%—so on 2% gap 3×1 – 3×1 – 2×1- 1×1 -1×1- 1-1-1-1- 1repsx1sets —– so on FRONT SQUAT 3repsX3sets (at 60%) SOTTS PRESS 10repsX4sets(inc.weight) KICK BACK 8repsX4sets(inc. weight)

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26 OCTOBER 2019

POWER CLEAN 35% – 45% -55% 3X1 -3X2 – 3repsX3sets PUSH JERK 5repsX5sets (same weight) BACK SQUAT 10repsx4sets (same weight)

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25 OCTOBER 2019

SQUAT SNATCH 60% – 70% -80%-90 % 3X1 -3X1 – 2X1- 1repsX4sets CLEAN PULL 5repsX5sets (same weight) BEHIND NECK PRESS (SNATCH GRIP) 8 repsx4sets(inc. weight) ARNOLD PRESS 8repsX3sets(same weight)

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23 OCTOBER 2019

POWER CLEAN 55% -65% – 75% 5×1 – 4×2 – 3repsx3sets DROP SNATCH 55% – 70% -80% -90% 5×1 – 4X2 – 3X1 – 2repsX3sets 50 V-UPS 100 MOUNTAIN CLIMBER 100 FLUTTERKICK 1 min PLANK 3 ROUNDS

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