Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
30s Butchers Block stretch 30s Butchers Block stretch
4 min To warm up and build front squat 4 min To warm up and build front squat
A) Every 3 minutes for 5 sets of Front Squat x 10 @31X1 A) Every 3 minutes for 5 sets of Front Squat x 3 @31X1 (go heavy)
B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0 B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0
C) 3 rounds C) 3 rounds
Med ball Hamstring Curls x 8 (slow and controlled) Med ball Hamstring Curls x 8 (slow and controlled)
Side Plank 30s L Side Plank 30s L
Side Plank 30s R Side Plank 30s R
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
6 mins 6 mins
10 push ups 10 Push up
10 ring rows 10 ring rows
30s Cactus Stretch e/s 30s Cactus Stretch e/s
4 min To warm up and build on bench press 4 min To warm up and build on bench press
A) Every 3 Minutes for 5 sets of Bench Press x10 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 3 @22X1 (go heavy)
B) Every 2 mins for 5 sets of Bent Over Row x 8 @21X1 B) Every 2 mins for 5 sets of Pendlay Row x 8 (Heavy)
C) 3 rounds C) 3 rounds
12 Bicep Curls 12 Bicep Curls
12 Tricep Extensions 12 Tricep Extensions
12 Suprinated Band Pull Aparts 12 Suprinated Band Pull Aparts
30s Nose to wall Handstand hold 30s Nose to wall handstand hold
Saturday
BASE PEAK
Warm Up: Warm Up:
6 mins 6 mins
10 good mornings 10 good mornings
10 single leg RDL 10 Single leg RDL
10 sit ups 10 sit ups
4 mins to warm up and build deadlift 4 mins to warm up and build deadlift
A) Every 3 minutes for 5 sets of Deadlift x 10 (TnG and light) @21X1 A) Every 3 minutes for 5 sets Deadlift x 3 (No TnG and don’t go to failure)
B) Every 2 minutes for 5 sets Good morning x 8 @22X1 B) Every 2 minutes for 5 sets Goodmornings x 6- 8 @22X1
C) 3 rounds C) 3 rounds
Reverse Goblet lunge x 16 Pistol Squats x12
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
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