Workouts for the Week

 In Strength & Movement, WOD

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Monday/Tuesday

BASE: PEAK:
A) Every 3 minutes for 15 minutes RDL x10 @33X1 A) Every 3 minutes for 15 minutes Sumo Deadlift x5
   
B) EMOM x10, Alternating Minutes: B) EMOM x10, Alternating Minutes:
1) Push Ups by 10 @22×1 1) Diamond Push Up x Max
2) Pull up or Negative Pull up x 3/5 @31X2 2) False Grip Ring Pull Up x 70% of max
   
C) Mobility Mayhem C) Mobility Mayhem
Wall Straddle 2min Wall Straddle 2min
T-Spine wall ball mob 2mins T-Spine wall ball mob 2mins
Couch Stretch 2 mins e/s Couch Stretch 2 mins e/s

Wednesday/Thursday

BASE: PEAK:
A) Every 2 Minutes for 10 Minutes Front Squat x10 @31X1 A) Every 2minutes for 10 minutes Front Squat x5 (add 2.5kg from last week)
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Goblet Reverse Lunge x8 e/s 1) Front Rack Reverse Lunge x 8 e/s
2) Hollow Arch x 30-40seconds 2) Hollow Arch x 40-60seconds
   
C) Accessories C) Accessories
30s Hollow Hold 30s Hollow Hold
30s Hollow Arch 30s Hollow Arch
X4 X4

Saturday

BASE: PEAK:
A) Every 2 for 10 minutes Bench Press x10 @21X1 A) Every 2 for 10 minutes Bench Press x5 (add 2.5kg from last week)
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Seated DB or KB press x 10 1)Strict HSPU 60% of Max
2) Suprinated barbell row x 10 2)Suprinated Barbell Row x 10
   
C) Mobility Mayhem C) Mobility Mayhem
Internal shoulder rotation stretch x1 min e/s Internal shoulder rotation stretch x1 min e/s
T-Spine wallball mob 2mins T-Spine wallball mob 2mins
Pigeon Stretch 2 min e/s Pigeon Stretch 2 min e/s
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