Workouts of the Week

 In Strength & Movement, WOD
Saturday 23rd
BASE PEAK
Warm up: Warm up:
OVER HEAD PREP OVER HEAD PREP
10 band dislocates + 10 band pull aparts 10 band dislocates + 10 band pull aparts
10 Ring rows 10 Ring Rows
30s Nose to Wall Handstand 30s Nose to Wall Handstand
30s Passive Hang 30s Passive Hang
x2 x2
4 mins to mobilise and build on strict press 4 mins to mobilise and build on strict press
A) Every 3 minutes for 5 sets of Strict Press x 4 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 2 @21X2 (go heavy)
B) Every 2 mins for 5 sets of Coach Andys Pull Up Progressions B) Every 2 mins for 5 sets of WTD Pull up x 6
C) 3 rounds C) 3 rounds
DB shouder Press x 10-12 @22X1 DB shouder Press x 10-12 @22X1
Ring Row x 12 Foot Elevated Ring Row x 12
30s Passive Hang 30s Passive Hang
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
30s Butchers Block strectch 30s Butchers Block stretch
4 min To warm up and build front squat 4 min To warm up and build front squat
A) Every 3 minutes for 5 sets of Front Squat x 10 @31X1 A) Every 3 minutes for 5 sets of Front Squat x 3 @31X1 (go heavy)
B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0 B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0
C) 3 rounds C) 3 rounds
Med ball Hamstring Curls x 8 (slow and controlled) Med ball Hamstring Curls x 8 (slow and controlled)
Side Plank 30s L Side Plank 30s L
Side Plank 30s R Side Plank 30s R
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
6 mins 6 mins
10 push ups (slow and controlled) 10 Push up (slow and controlled)
10 ring rows 10 ring rows
30s Cactus Stretch e/s 30s Cactus Stretch e/s
4 min To warm up and build on bench press 4 min To warm up and build on bench press
A) Every 3 Minutes for 5 sets of Bench Press x10 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 3 @22X1 (go heavy)
B) Every 2 mins for 5 sets of Bent Over Row x 8 @21X1 B) Every 2 mins for 5 sets of Penlay Row x 8 (Heavy)
C) 3 rounds C) 3 rounds
12 Bicep Curls 12 Bicep Curls
12 Tricep Extensions 12 Tricep Extensions
12 Supinated Band Pull Aparts 12 Supinated Band Pull Aparts
30s Nose to wall Handstand hold 30s Nose to wall handstand hold
Saturday 30th Max Lift Workshop
BASE PEAK
Warm Up: Warm Up:
2min Row/bike/skip
10 wall Squats
10 Bulgarian Split squats e/s
30s Hollow Hold/30s Hollow Arch
3 RM Guideline – 9×50%, 6×60%, 3×70%,3×80%,3×90%, 3×100%, 1×100%+ 1RM Guideline – 8×50%, 5×60%, 3×70%,1×80%,1×90%, 1×100%, 1×100%+
(% Is based off 3RM)
A) 20 Minutes to Build to a 3RM Front Squat A) 20 Minutes to Build to a 1 RM Front Squat
B) 20 Minutes to Build to a 3RM Deadlift B) 20 Minutes to Build to a 1 RM Deadlift
C) 15 Minutes to Build to a 3 RM Bench Press C) 15 Minutes to Build to a 1 RM Bench Press
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