LiteFit - October 14th

Monday, October 14 2019

Strength : 1 RM Sumo or Conventional DL

Accessory: 3x20 Russian Swings

WOD: 4 Rounds: 20 Cal Assault Bike :30 OH DB hold (kneeling)

Recovery: 2x :30 Hang from pull-up bar

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LiteFit - October 10

Thursday, October 10 2019

Strength: 5x5 Back squat @ 60%

Accessory: 2 Rounds; 20 Hollow Rocks 20 Med ball sit-ups

WOD: 12 Min AMRAP: 5 DB deadlifts 5 DB power cleans 10 box jumps

Recovery: 100 Banded hamstring curls

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LiteFit - October 9th

Wednesday, October 9 2019

Strength: 1 RM Strict Press

Accessory: 4x10 Incline Tate Press

WOD: 8 Rounds: :30 Burpees :30 Rest :30 DB Thrusters :30 Rest

Recovery: 50 Banded upright Rows

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LiteFit - October 7th

Monday, October 7 2019

Strength: 10 x Sled Drags

Accessory: 3x10 Spit leg RDL w/DB 3x10 Split Squats /w DB

WOD: Death by DB Thruster

Recovery: 5 x :30 sec. Hollow Holds

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LiteFit - October 3rd

Thursday, October 3 2019

Strength: 8 Rep Goblet Squat ME

Accessory: 4x5 Wrighted Step-ups (per leg) 20"

WOD: 3 Rounds: 10 OH walking lunge steps 30 AbMat sit-ups 75 jump rope singles

Recovery: 2 x 1:00min Bird Dog

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LiteFit - October 2nd

Wednesday, October 2 2019

Stength: 6x6 Wide Grip Bench Press @ 70%

Accessory: 3x5 Pull-up negatives 3x10 Bent-over DB row

WOD: 4 Rounds: 500m Row (Rest 3 minutes in between rounds)

Recovery: 50 Seated banded rows

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W4,D3

Wednesday, OCT 28

WOD: Row 2k for time

Strength: Clean from Power position(hi-hang) + Front squat(make at least 20 cycles of this complex)

Recovery : Gut smash, how and why cover

2k Row: 2k RowComplete 2000m on the concept 2 erg. Set the monitor to count down so that you have an accurate time.