Workouts for the Week

 In Strength & Movement, WOD

92kg

Monday/Tuesday

A) Every 2minutes for 12 minutes Front Squats x6 @31X1

B) EMOM x10, Alternating Minutes:
1- KB or DB shoulder press x10
2- Supinated Pull Ups x3/5 @31X3 or Negative Pull Ups x3/5 @31X3

C) Accessories
Diamond Push Ups or Push Ups x MAX
Hollow Hold x40s
Hollow Arch x30s
Barbell Curls x12-15
x3

Wednesday/Thursday

A) Every 2 Minutes for 12 minutes Bench Press x6 @21X2

B) EMOM x10, Alternating Minutes:
1- Reverse Walking Lunge x 8 e/s
2- Isometric Aussie row hold 30s or Isometric ring row hold 30s

C) Mobility Mayhem
Pigeon 2mins e/s
Twisted Cross 2mins e/s
Downward Dog 30s
Puppy Dog 2 mins

Saturday

A) Every 2 minutes for 12 minutes Box Squat x6 @21X1

B) EMOM x10, Alternating Minutes:
1- Box Dip x3/5 @55X1 or Negative Bench Dips x3/5 @55X1
2- Single Leg RDL x3 e/s

C) Accessories
Suitcase Carry x4 Laps
Barbell Roll outs x8
Supinated Reverse Flys x12-15
Partner Nordic Falls x 8-10
x3

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