Workouts for the Week

 In Lift - Strength & Movement, WOD

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Monday 28th

STRENGTH:
Tempo Front Squat
5 sets
5 x reps @33×1
Rest 2-3 minutes between sets

CONDITIONING:
5 rounds
4/2 Wall climbs
10 pull ups
Run 300m

WEDNESDAY 30th
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 Pull Ups
5 sets of:
A) 5 negatives @31A1
or
B) 5 x strict pull up @20×1
or
c) 5 x weighted reps/Strict Chest to Bar @20×1

CONDITIONING:

“20min – Ladder”

Row 300m
10 burpees
20 wallballs
Row 400m
12 Burpees
22 wallballs
Row 500m
14 Burpees
24 Wallballs
Row 600m
16 Burpees
26 Wallballs etc…

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