Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE: PEAK:
A) Every 3 Minutes for 5 sets: Front Squat x 6 @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) 10 min AMRAP C) 10 min AMRAP
Hollow Hold 30s Hollow Hold 30s
Med Ball Hamstring Curls x 12 -15 Med Ball Hamstring Curls x 12 -15
Hollow Arch 30s Hollow Arch 30s

 

Wednesday/Thursday
BASE: PEAK:
A) Every 3 for 5 sets Bench Press x 6 @21X1 A) Every 3 for 12 minutes Bench Press x 5
 
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) KB Press x10 1) Strict HSPU 60% of MAX
2) Supinated Barbell Row x8 @31X1 2) Supinated Barbell Row x8 @31X1
 
10 Minute AMRAP 10 MIN AMRAP
Active Hollow Bar Hang 30s Active Hollow Bar Hang 30s
Reverse Flys x 12-15 Reverse Flys x 12-15
Bicep Curls x 12-15 Bicep Curls x 12-15
Saturday
BASE: PEAK:
A) Every 3 minutes for 5 sets Back Squat x 6 @31X1 Every 3 minutes for 12 minutes Back Squat x 5 @21X1
B) Every 3 minutes for 12 minutes Bulgarian Split Squat x 8-10 @30X0
C) 10 Min AMRAP C) 10 Min AMRAP
Side Plank 30s e/s Side Plank 30s e/s
Glute Bridge SL x15 e/s Glute Bridge SL x15 e/s
Calf Rasies x 12 -15 Calf Rasies x 12-15
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