Workouts for the Week

 In Strength & Movement, WOD

gym5

Monday/Tuesday
A) Every 3 minutes 5 sets RDL x 8 @33X1 A) Every 3 minutes for 5 sets Sumo Deadlift x5
B) EMOM x10, Alternating Minutes: B) EMOM x10, Alternating Minutes:
1) Push Ups x MAX @2211 1) Ring Dips x MAX @2111
2) Pull Up Progression 2) Strict Chest to Bar Pull Ups x 60% of max
   
C) 10 min AMRAP C) 10 min AMRAP
Tuck Ups x 12-15 V-Ups x 12-15
Suitcase Carry x 60m Suitcase Carry x 60m
Hollow Arch 30s Hollow Arch 30s
Wednesday/Thursday
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) 2) Crab walks 20s each side
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 Raises x 12 -15 Calf Raises x 12 -15
Saturday
BASE: PEAK:
A) Every 3 for 5 sets Bench Press x 6 @21X2 A) Every 3 for 12 minutes Bench Press x 5 @21X2
B) EMOMx10 Alternating Minutes B) EMOMx10 Alternating Minutes
1) KB Press x10 1) Strict HSPU 60% of MAX
2) Suprinated Barbell Row x8 @31X1 2) Suprinated Barbell Row x8 @31X1
10 Minute AMRAP 10 MIN AMRAP
Active Hollow Bar Hang 30s Active Hollow Bar Hang 30s
Scap Wall Slides x10 Scap Wall Slides x10
Bicep Curls x 12-15 Bicep Curls x 12-15
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