Check out what's new at Rogue Fitness Cabarete

Fitness Cabarete

Tag Archives: sam rossiter

WOD 3/19 – Physique

Legs, Delts, Back

  1. Squat Thrusters – 10 reps, add 2 reps each round
  2. Back Squat – 10 reps, add 2 reps each round
  3. TRX TY’s – 20 reps (if no TRX, light weight, high rep Arnold Press 20 reps)
  4. Lateral Raise Lunges – 10 reps, 5/leg
  5. Box Jumps (squat on the up, squat on the down) – rep until fatigue

WOD 3/3 – Physique

Back, Biceps, Abs

45-60 seconds rests

Pull ups – rep until failure
Deadlifts – x 10-14-18-22-16
Single arm row – x 12/arm
Bicep curl (DB/BB/TRX) – x 12
Core aspect
– leg raises, paper clip, 1 minute plank

Complete 5 sets of these 5 exercises