Workouts of the Week

 In Strength & Movement, WOD
MONDAY/TUESDAY

BASE

PEAK
Warm up: Warm up:
BASE PEAK
2 minute row/bike/skip 2 min row/bike/skip
Then Then
Shoulder PREP Shoulder PREP
10 Shoulder Wall Circles 10 Shoulder Wall Cirles
5 KB windmill e/s 5 KB windmill e/s
30s Shoulder Extension Strectch 30s Shoulder Extension Strectch
30s Childs Pose Modified 30s Childs Pose Modified
x2 x2
A) Every 3 minutes for 5 sets of Strict Press x 10 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 5 @21X2
B) EMOM x 10 B) EMOM x 10
odd- Negative Pull Up x 3-5 @ 3311o odd- Strict Pull up x3-5 @ 3311
even – Push Ups x 3-5 @3311 even – Strict Dips x3-5 @3311
C) 3 rounds C) 3 rounds
Double Kb Front Rack Carry x 40m (As Heavy as Possible) Double Kb Front Rack Carry x 40m (As Heavy as Possible)
HanGing Knee/leg raises x 10-12 Strict Toes to Bar x 3-5 (As slow as possible)
Powell Raise x 8-10 e/s @31X1 Powell Raise x 8-10 e/s @31X1
WEDNESDAY/THURSDAY

BASE

PEAK
Warm up: Warm up:
Squat Prep Squat PREP
2 min bike/row/skip 2 min bike/row/skip
Then Then
Hip Mobility complex 20/20/20 e/s Hip Mobility complex 20/20/20 e/s
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
10 Body weight SL RDL e/s 10 Body weight SL RDL e/s
x2 x2
4 min To warm up and build Back squat 4 min To warm up and build Back squat
A) Every 3 minutes for 5 sets of Back Squat x 10 @31X1 A) Every 3 minutes for 5 sets of Back Squat x 5 @31X1
B) Every 3 mins for 4 sets of KB Lunges x 10 e/s @30X0 B) Every 3 mins for 4 sets of Double KB Front Rack Lunge x 10 e/s @30X0
C) 3 rounds C) 3 rounds
Nordic Falls x 8-10 Nordic Falls x 8-10
40m Suitcase Carry e/s 40m Suitcase Carry e/s
MAX L-Hang MAX L-Hang
SATURDAY

BASE

PEAK
2 min row/bike/skip 2 min row/bike/skip
Then Then
Shoulder PREP Shoulder PREP
10 Shoulder Wall Circles 10 Shoulder Wall Cirles
5 KB windmill e/s 5 KB windmill e/s
30s Shoulder Extension Strectch 30s Shoulder Extension Strectch
30s Childs Pose Modified 30s Childs Pose Modified
x2 x2
A) Every 3 Minutes for 5 sets of Bench Press x10 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 5 @22X1 (go heavy)
B) EMOM x 10mins B) EMOM x10 Mins
odd – supRinated Bent over row x 10 odd- supRinated bent over row x 10
even – 5 front leg raised half kneeing press e/a even – 5 front leg raised half kneeing press e/s
C) 3 rounds C) 3 rounds
Powell Rasies 8-10 e/s @31X1 Powell Rasies 8-10 e/s @31X1
12 Tricep Extensions 12 Tricep Extensions
30s Hollow Hold 30s Hollow Hold
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