Workouts for the Week

 In Strength & Movement, WOD

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The Strength and Movement classes are designed to help build strength in barbell lifts and bodyweight. It is for everyone to attend, beginners through to advanced. The coach can scale up and down accordingly depending on the athletes level.

Monday

A) Every 2 Minutes for 5 sets
Squat x 5 @ 85-90% of 5RM

B) EMOM x 10; Alternate between
Min 1: RDL x 10 reps
Min 2: Pull Ups x 5 reps

C) Core and Prehab work x 10-15 minutes

Wednesday

A) Every 2 minutes for 5 sets
Bench Press x 5 @ 85-90% 5RM

B) EMOM x 10; Alternate between
Min 1: Single Arm Shoulder Press x 10
Min 2: Dumbell Lunges x 20

C) Core and Prehab work x 10-15 minutes

Saturday

A) Every 3 minutes for 5 sets
Deadlift x 5 @ 85-90% of 5RM

B) EMOM x 10; Alternate between
Min 1: Front Squat x 10
Min 2: Pull Ups x 5

C) Core and Prehab x 10 minutes

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