Workouts of the Week

 In Strength & Movement, WOD
BASE: PEAK:
Monday/Tuesday Monday/Tuesday
A) Every 3 minutes for 5 sets: Back Squat x12 @31X1
Every 3 minutes for 5 sets: Back Squat x5 @21X1
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) Accessories
WTD Sit Up x12-15 WTD Sit Up x12-15
Side Plank 30s e/s Side Plank 30s e/s
Calf Rasies X Max @tempo @6161 Calf Rasies X Max @tempo @6161
x4 x4
Wednesday/Thursday
BASE: PEAK:
A) Every 3 minutes 5 sets: RDL x10 @31X1 A) Every 3 minutes for 5 sets: Sumo Deadlift x5 (no TnG)
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) Accessory’s C) Accessories
Barbell Bicep Curls x 12 Barbell Bicep Curls x 12
20 Banded Good Mornings 20 Banded Good Mornings
L Hang x MAX L Hang x MAX
Scapular Wall Slides x 10 Scapular Wall Slides x 10
x 4 x 4
Saturday
BASE: PEAK:
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) 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
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