Xplosive Functional Fitness
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Outdoor WOD 15/7/2020

7/15/2020

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STRENGTH
6-4-2-6-4-2 Push Jerk

WORKOUT
AMRAP x 13 MINUTES
20 Alt. DB Hang Snatch (22.5/15)
10 SA DB Push Jerk (R)
10 SA DB Push Jerk (L)
15 Sit ups
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week commencing 10/02

2/9/2020

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Week Commencing 20/01

1/19/2020

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Week commencing 13/01/20

1/12/2020

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week commencing 06 01 2020

1/4/2020

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Week commencing 30 01 19

12/29/2019

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Week Commencing 23/12/19

12/21/2019

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Week Commencing 16/12/19

12/15/2019

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Week Commencing 09/12/19

12/8/2019

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This week we have  Strict Press on Wednesday, Pendlay Rows on Friday, and Front Squats on Saturday

Monday we have a Long Breathe & Burn Workout.  Warmup is a Relay Race then Weightlifting Prep.  Prep is Clean Progressions & Movement Review.   Workout is 8 Rounds of Power Cleans, Lunges, & Doubleunders with a 1:00 Rest after Each Round.  Extra Credit is Lower Body Mobility.  Goal: <25:00

Tuesday is a Muscular Burn & Heavy Breathing Workout and Lower Body Accessory.  Warmup is General Movement Prep.  Prep is Movement Review & Demo.   Workout is 1:00 Intervals of Strict Pullups, Rowing, Situps, & Airbike with 30s Rest in between for 4 Rounds.  Finisher is Lower Body Accessory.  Extra Credit is Tricep & Scap Accessory. Goal: 260+ Reps

Wednesday it’s Strict Press and a Muscular Burn Workout.  Warmup is Hot Potato & Banded Oh Distraction.  Strict Press is Building to a Heavy Single.  Prep is Movement Review & Demo.   Workout is 50 Reps of TGU, Pistols, & Strict HSPU Accumulated in Any Way.  Extra Credit is Stretching.  Goal: <15:00.

Thursday
will be a Full Body Burn Workout and a Core Finisher.  Warmup is Posterior Chain Focused. Prep is Deadlift Review then Building Weight.   Workout is Descending Reps of Deadlifts & Box Jumps.  Finisher is Core Accessory.  Extra Credit is Flushing & Mobility.                    

Friday is Pendlay Row and a Breathe & Burn Workout.  Warmup is Dynamic Mobility.  Pendlay Row is Build to a Heavy 5 Reps.  Prep is Movement Review & Demo.   Workout is 20 minutes of BMU, Burpees, Kb Snatch, & Wallballs.  Extra Credit is Flushing with Mobility.                    

Saturday is Front Squats and a Breathe & Burn Workout.  Warmup is Front Squat Specific.  Front Squat is Build to a Heavy 2 Squat Cleans.  Prep is Movement Review.   Workout is 4 Rounds of Squat Cleans & Pushups with a 400m Run after each Round.  Extra Credit is Upper Body Pull Accessory. 

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Week Commencing 02/12/19

12/1/2019

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    Author

    Richard Allen
    Head Coach CFSEW

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We Would Love to Have You Visit Soon!

R Allen Personal Training ltd t/a Xplosive Functional FItness  (Reg No 09103794)
E2 Briarsford Industrial Estate, Perry Road, Witham CM8 3UY
 

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Hours

M-F: 6am - 9pm
S:9am-11am

Telephone

07429051221

Email

xplosivefunctionalfitness@gmail.com
  • Home
  • About us
  • COVID SAFE
  • How to Join
  • Reopening Class Times
  • Memberships
  • Book Class
  • Coaches / Contact
  • Members Only
    • XFFIT - HOME WODS
    • Download Recipe Packs
    • Recipe Bank
    • Mobility
    • Updates