Workouts for the Week

 In Strength & Movement, WOD

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Monday/Tuesday

A) Every 2 Minutes for 12 minutes RDL x6 @32X1

B) EMOM x10, Alternating Minutes:
1- Barbel Row x10 @31X1
2- DB or KB Step Ups x8 e/s

C) Mobility Mayhem
Lizard 2min e/s
Seated straddle 2 mins
Puppy Dog 2 mins
Saddle 2mins

Wednesday/Thursday

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
FLR 30s
Skull Crushers x12-15
Bicep Curls x12-15
Partner Nordic Falls Negatives x8-10
x3

Saturday

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

B) EMOM x10, Alternating Minutes:
1- Reverse Walking Lunge x6 e/s
2- Isometric Aussie row hold 30s or Isometric ring row hold 30s

C) Mobility Mayhem
Lizard arm extened 2 min e/s
Pigeon 2mins e/s
Twisted Cross 2mins e/s

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