LiteFit - October 23rd

Wednesday, October 23 2019

Strength : Work up to heavy Single arm seated DB press

Accessory: 3x8 DB Row 3x20 banded row 3x10 headdown DB shrugs

WOD: 3 rounds:10 Ring Rows 20 push ups 40 sit ups 50 squats

Tags:

LiteFit - October 21st

Monday, October 21 2019

Strength: 8x3 Deadlift

Accessory: 3x20 Glute-ham bridges 3x20 banded good mornings

WOD: 3 Rounds:8 Knees to Elbows 6 Burpee box jumps 4 DB power cleans

Tags:

LiteFit - October 17th

Thursday, October 17 2019

Strength: 6x6 OH Squat

WOD: 20 min AMRAP: 1000m Assault Bike LOTA curd carry LOTA OH KB carry LOTA bear crawl

Recovery: 50 Lunge Steps

Tags:

LiteFit - October 16th

Wednesday, October 16 2019

Strength: 5x5 DB Floor Press

Accessory: 3x10 DB Upright Rows 3x8 Banded pull-ups

WOD: 9-15-21 Calorie row DB push press

Recovery: 50 Banded crunches

Tags:

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

Tags:

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

Tags:

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

Tags:

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

Tags:

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

Tags:

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

Tags: