Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
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
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 3 sets of KB Lunges x 10 e/s B) Every 3 mins for 3 sets of Double KB Front Rack Lunge x 10 e/s
C) 3 rounds C) 3 rounds
Nordic Falls x 8-10 Nordic Falls x 8-10
Side Plank 30s L Side Plank 30s L
Side Plank 30s R Side Plank 30s R
FLR 30s FLRs
Wednesday/Thursday 
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 Stretch 30s Shoulder Extension Stretch
30s Child’s Pose Modified 30s Child’s Pose Modified
x2 x2
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 5 @22X1 (go heavy)
B) EMOM x 12mins B) EMOM x 12mins
odd – Single Arm Landmine Row x 8-10 (left in the 1st minute & right in 3rd the next) odd – Single Arm Landmine Row x 8-10 (left in the 1st minute & right in 3rd the next)
even – Half Kneeling Press x 8-10 even – Half Kneeling Press x 8-10
C) 3 rounds C) 3 rounds
12 Bicep Curls 12 Bicep Curls
12 Tricep Extensions 12 Tricep Extensions
40m suitcase carry 40m suitcase carry
Saturday
BASE PEAK
2 min row/bike/skip 2 min row/bike/skip
then then
Front Squat Prep Front Squat Prep
Hip Mobility complex 20/20/20 e/s Hip Mobility complex 20/20/20 e/s
10 Squat Rack hold Single leg RDL 10 BW Single leg RDL
10 Skater Squats e/s 10 Skater Squats e/s
10 Barbell Front Squat 3sec Pause at the bottom 10 Barbell Front Squat 3sec Pause at the bottom
x2 x2
4 mins to warm up and build to a front squat 4 mins to warm up and build to a front squat
A) Every 3 minutes for 5 sets Front Squat x 3 A) Every 3 minutes for 5 sets Front Squat x 5
B) Every 3 minutes for 3 sets of Deadlift x 10 (TnG) Moderate Weight B) Every 3 minutes for 3 sets of Deadlift x 10 (TnG) Moderate Weight
C) 3 rounds C) 3 rounds
Barbell Good mornings X12-15 Barbell Good Mornings x 12-15
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
Pinch Grip Carry x 40m Pinch Grip Carry x 40m
Recent Posts

Leave a Comment