Workouts for the Week

 In Strength & Movement, WOD

gym17

Monday/Tuesday

A) Every 2 minutes for 12 minutes Box Squat x3 @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) Accessorys
Hollow Hold 40s
Bicep Curls x20
Holloe Arch 40s
Handstand Hold x30s
x3

Wednesday/Thursday

A) Every 3 Minutes for 12 minutes Deadlift x3

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

C) Mobility Mayhem
2 mins Seated Staddle
30s Downward Dog
2 mins Twisted Cross e/s
2 mins T-Spine mob

Saturday

A) Every 2minutes for 12 minutes Front Squats x3 @31X1

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

C) Accessorys
Hamstring Med Ball Curls x10 @3111
Ab Roll outs x8-10
Side Plank 30s e/s
Supinated Reverse Flys x10
x3

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