Workouts of the Week

 In Lift - Strength & Movement, WOD

wod

MONDAY 20th
Front Squat
5×5 reps @30×1
then
1 set max reps at 80% of set 5 no tempo
Rest 2mins between sets

EMOM 30mins
Odd: 30 secs Row for calories
Even: Run 100m <30secs

*athletes should be aiming for 30secs ON 30 secs Rest.

WEDNESDAY 22nd
Push Press
5×3 @20×1
1 set max reps at 80% set 5 no tempo
Rest 2mins between sets

HSPU tutorial

20min EMOM
2+ HSPU*
or
1 wall climb + 5 Seated DB press

*pick a number (2 reps or more) that you can hang onto for 20mins

Core wars
Teams of 2 accumulate a total 4mins in a hollow hold

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