Workouts for the Week

 In Strength & Movement, WOD

gym17

BASE: PEAK:
   
Monday/Tuesday Monday/Tuesday
A) Every 3 minutes 5 sets RDL x10 @33X1 A) Every 3 minutes for 5 sets Sumo Deadlift x5
   
B) EMOM x10, Alternating Minutes: B) EMOM x10, 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
T-spine mobility x2mins T-spine mobility x2mins
Pancake Stretch x2mins Pancake Stretch x2mins
Couch Stretch x2mins e/l Couch Stretch x2mins e/l
Jefferson Curl x10 with 5 second pause Jefferson Curl x10 with 5 second pause
Wednesday/Thursday Wednesday/Thursday
A) Every 3 Minutes for 5 sets: Front Squat x12 @31X1 A) Every 3minutes for 5 sets: Front Squat x5 @21X1
   
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) Crab walks 20s each side
   
C) Accessories C) Accessories
SL Glute Bridge x 15 e/L SL Glute Bridge x 15 e/L
Hollow Hold 30s Hollow Hold 30s
Hollow Arch 30s Hollow Arch 30s
x4 x4
Saturday Saturday
A) Every 3 minutes for 5 sets: Bench Press x12 @21X1 A) Every 3 minutes for 5 sets: Bench Press x5 @21X1
   
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
Twisted Cross x2mins e/s Twisted Cross x2mins e/s
30s Downward dog 30s Downward dog
Pigeon stretch x2mins e/l Pigeon Stretch x2mins
30s Downward dog 30s Downward dog
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