Glute Gains

Jun 12th, 2020

Category: Uncategorized

Glute Gains

Outdoor Fitness at CFS – Register through the ZenPlanner App. Zoom WOD @ 12pm today. Check our Class Schedule for all upcoming times. Follow the link in our bio to join—-> https://zoom.us/j/491227192

Warm-up
In 4 minutes*
30 Alt. Toe Taps on Medball
20 Med Ball Front Squats
10 Uneven Push Ups on Med Ball (5/side)
AMRAP Bandy Good Mornings

*no med ball or band. Any odd object will do and sub object hug good mornings.

Mobility
Band Assisted Hamstring Stretch
Pigeon Stretch

Accessory
Glute Activation
Using the Smaller Resistance Bands

1:00 Each Station
2 Rounds
Glute Bridges
Monster walks (back to front of mat)
Clamshells Right
Clamshells Left

WOD
In 4 minutes complete
21 Deadlifts 225|155
Then AMRAP
10 Push-ups
10 Med Ball Cleans

Rest 2 Minutes

In 4 minutes complete
15 Deadlifts 255|170
Then AMRAP
10 Push-ups
10 Med Ball Cleans

Rest 2 Minutes

In 4 minutes complete
9 Deadlifts 275|185
Then AMRAP
10 Push-ups
10 Med Ball Cleans

Level 3 225|135, 235|145, 245|155
Level 2- 185|115 +20lbs
Level 1- 135|95 +10 lbs, Regular Push-ups
ADV – 30|20lb Med Ball, 255|170 – 275|185 – 315|205

Extra Work
EMOM 10
Odd – 10 HSPUs*
Even – 10 Front Rack Lunges 135|95

*scale HSPUs as necessary by reducing reps, adding an abmat, subbing 3 wall climbs or performing regular push ups

ADV – strict or add deficit, 185|125