Workouts for the Week

 In Strength & Movement, WOD

gym5

Monday/Tuesday Monday/Tuesday
   
BASE: PEAK:
A) Every 2 minutes for 10 minutes Every 2 minutes for 10 minutes Back Squat x5
Back Squat x10 @31X1 (add 2.5kg from previous week)
B) Every 3 minutes for 12 minutes B) Every 3 minutes for 12 minutes
Bulgarian Split Squat @30X0 Bulgarian Split Squat @30X0
C) Accessories C) Accessories
Side Plank 30/40s Side Plank 30/40s
Med Ball Hamstring Curls x8-10 Med Ball Hamstring Curls x8-10
Calf Raises x 12/15 e/s Calf Raises x 12/15 e/s
x3 x3
Wednesday/Thursday Wednesday/Thursday
   
BASE: PEAK:
A) Every 3 minutes for 15 minutes RDL x10 @33X1 A) Every 3 minutes for 15 minutes Summo Deadlift x5 (add 2.5kg from last week)
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Push Ups x10 @22X1 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 wallball mob 2mins T-Spine wallball mob 2mins
Couch Stretch 2 mins e/s Couch Stretch 2 mins e/s
Saturday Saturday
   
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 x 8 e/s 1) Front Rack Reverse Lunge x 8 e/s
2) Hollow Arch x 30-40s 2) Hollow Arch x 40-60s
C) Accessories C) Accessories
Tuck ups/ V-Ups x20 Tuck ups/ V-Ups x20
SL RDL x5 e/s SL RDL x5 e/s
Med ball hamstring curls x 8-10 Med ball hamstring curls x 8-10
x3
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