Workouts of the Week

 In Strength & Movement, WOD

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Monday/Tuesday
BASE: PEAK:
A) Every 3 minutes for 5 sets: Bench Press x 8 @21X2 A) Every 3 minutes for 5 sets: Bench Press x5 @21X1
(increase 2.5kg from last week)
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
12 Min AMRAP 12 Min AMRAP
30s Hollow Hold 30s Hollow Hold
Scap Wall Slides x 10 Scap Wall Slides x 10
30s Hollow Arch 30s Hollow Arch
10 Suprinated Band Pull Aparts x10 10 Suprinated Band Pull Aparts x10
Wednesday/Thursday
BASE: PEAK:
A) Every 3 minutes for 5 sets: Back Squat x 8 @31X1 Every 3 minutes for 5 sets: Back Squat x5 @21X1
(increase 2.5kg from last week)
B) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1 B) Every 3 minutes for 12 minutes Bulgarian Split Squat @31X1
10 Minute Amrap 10 Minute Amrap
Side Plank 30s Left Side Plank 30s Left
Single Leg Glute Bridge x 12-15 e/s Single Leg Glute Bridge x 12-15 e/s
Side Plank 30s Right Side Plank 30s Right
Saturday
BASE: PEAK:
A) Every 3 minutes 5 sets: RDL x 8 @31X1 A) Every 3 minutes for 5 sets: Sumo Deadlift x5 (no TnG)
(increase 2.5kg from last week)
B) EMOM x10, Alternating Minutes: B) EMOM x10, Alternating Minutes:
1) Push Ups x10 @2211 1) Diamond Push up x MAX @3111
2) Pull up or Negative Pull up x 3/5 @31X2 2) False Grip Ring Pull Up x 70% of max
12 min Amrap 12 Min Amrap
30s Nose to Wall Facing Handstand 30s Nose to Wall Facing Handstand
Scap Wall Slides x 10 Scap Wall Slides x 10
Crab Walks x 20 seconds e/s Crab Walks x 20 seconds e/s
WTD Sit up x 12 -15 WTD Sit up x 12 -15
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