Workouts for the Week

 In Strength & Movement, WOD

11227966_1621902408069958_2304111146763912347_o

Monday/Tuesday
BASE: PEAK:
A) Every 3 Minutes for 12 Minutes Front Squat x12 @31X1 A) Every 3minutes for 12 minutes Front Squat x5
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Goblet Lunge x 8 e/s 1) Front Rack Lunge x 8 e/s
2) Crab walks 20s each side 2) 2) Crab walks 20s each side
   
C) Accessories C) Accessories
Side Plank 30-45s left side Side Plank 30-45s left side
Med ball hamstring curls x 8-10 Med ball hamstring curls x 8-10
Side Plank 30-45s right side Side Plank 30-45s right side
x4 x4
   
Wednesday/Thursday
BASE: PEAK:
A) Every 3 for 12 minutes Bench Press x12 @21X1 A) Every 3 for 12 minutes Bench Press x5
   
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) Curl and Press DB or KB Press x10 1) Strict HSPU 70% of MAX
2) Suprinated Barbell Row x10 @31X1 2) Suprinated Barbell Row x8 @31X1
   
C) Mobility Mayhem C) Mobility Mayhem
T-spine mobility x2mins T-spine mobility x2mins
Wall Straddle x2mins Wall Straddle x2mins
Couch Stretch x2mins e/l Couch Stretch x2mins e/l
Inchworm 40s Inchworm 40s
   
Saturday
BASE: PEAK:
A) Every 3 minutes for 12 minutes Back Squat x12 @31X1 Every 3 minutes for 12 minutes Back Squat x5
   
B) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1 B) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1
   
   
   
C) Accessories C) Accessorys
Hollow Hold 30s Hollow Hold 30s
Glute Bridge SL x15 e/s Glute Bridge SL x15 e/s
Calf Raises x8-10 @6161 Calf Rasies x5-8 @6161
x3 x3
Recent Posts

Leave a Comment