Workouts for the Week

 In Strength & Movement, WOD

gym5

Monday/Tuesday

A) Every 2 minutes for 10 minutes Front Squat x5

B) EMOM x10, Alternating Minutes:
BASE:
1) Seated DB or KB Press x10
2) Suprinated Barbell Row x10

PEAK:
1) Strict HSPU 60% of MAX
2) Suprinated Barbell Row x10

C) Accessories
Suprinated Reverse Flys x12
Side Plank 30-45s left side
Med ball hamstring curls x 8-10
Side Plank 30-45s right side
x3

Wednesdays/Thursday

A) Every 2 for 10 minutes Bench Press x5

B) EMOM x10, Alternating Minutes:
BASE:
1) Goblet Reverse Lunge x 8 e/s
2) Ring Row x6-8 @31X1

PEAK:
1) Front Rack Reverse Lunge x 8 e/s
2) False Grip Ring a Row x6-8 @31X1

C) Mobility Mayhem
10 minute Squat Test

Saturday

A) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1

B) EMOM x10, Alternating Minutes:
BASE:
1) Push Up x 8-10
2) Hollow Arch x 30-40s

PEAK:
1) Diamond Push up x 70% of Max
2) Hollow Arch x 40-60s

C) Accessories
Front Lean Raise x30/40s
Barbell Bicep curls x 12-15
A Raises x20
x3

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