Workouts for the Week

 In Lift - Strength & Movement, WOD

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MONDAY 7th

STRENGTH:
Tempo Front Squat
5 sets
3 x reps @35×1
Rest 2-3 minutes between sets

CONDITIONING
EMOM 20 mins
1 – 45 secs Assault Bike
2 – 45 secs Wallballs
3 – 10 x chest to bar/pull up/ring row
4 – Rest

Athletes change at the beginning of each minute

WEDNESDAY 9th
STRENGTH:
Pull Ups
Every 2 mins
A) 6-8 partner assisted pull ups (partners alternate minutes)
or
B) 5 x strict pull up @20×1
or
C) 3-4 x Chest to Bar

CONDITIONING
4 rounds:
With a running clock
In 2mins:
Run 400m
remaining time Max pull ups / jumping pull ups
Rest 3mins

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