March Workouts 1-4 (Patreon)
Content
WOD 1:
10min active warm up
4x:
15 half rep to full rep leg extensions
20 jump squats
after fourth set, do a 3 weight drop set on extensions followed with as many jump squats as you can (goal is: 20)
5x:
6-8 zercher squats
15 wide stance kettlebell goblin squats
4x: Single leg kettlebell RDL's w/40 walking lunges
12, 10, 8, 6 (increase in weight with RDL's and keep the weight for the lunges)
6x:
20 side shuffle (10 each leg)
50 jump rope
WOD 2:
4x:
12 back squats ^ steady increase if able
dumbbell (med to heavy weight) lunge hold (30second each leg)
after fourth round, perform your fifth back squat at a heavier weight to aim for 6 reps followed by 40 walking lunges w/out dumbbells
4x:
6 straight legged barbell deadlifts w/3 second negative and 3 second hold at bottom.
6 single leg squats w/3 second hold at bottom on bench/box
-100 various hanging leg raises-
4x:
20 leg extensions
20 lying leg curls
WOD 3:
4-6x:
800m run
20 pushups
40 mountain climbers
20 ball slams
40 high knee toe taps
20 sit ups
WOD 4:
4-6x:
2 min incline run - moderate to easy pace
20 front squat w/kettlebell
50m bear crawl
20 box jumps
5 pull-ups