Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 Barbell Strict Press 10 Barbell Strict Press
10 Ring rows 10 Ring Rows
10 band pull aparts 10 band pull aparts
4 mins to warm up and build on strict 4 mins to warm up and build on strict press
A) Every 3 minutes for 5 sets of Strict Press x 10 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 3 @21X2 (go heavy)
B) Every 2 mins for 5 sets of Coach Andys Pull Up Progressions B) Every 2 mins for 5 sets of WTD Pull up x 6
C) 3 rounds C) 3 rounds
Arnold Press x 10 Arnold Press x 10
Ring Row x 12 Ring Row x 12
L Hang x Max Hold L Hang x Max Hold
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
30s Band walks e/s 30s Band walks e/s
10 reverse lunges e/s 10 reverse lunges e/s
30s Butchers Block stretch 30s Butchers Block stretch
4 mins to warm up and build on front squat 4 mins to warm up and build on 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 heavier then last week)
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
15 Single Leg Glute Bridge Left 15 Single Leg Glute Bridge Left
15 Single Leg Glute Bridge right 15 Single Leg Glute Bridge right
15 WTD sit up 15 WTD sit up
Saturday
BASE PEAK
Warm up: warm up:
6 mins 6 mins
10 push ups 10 push ups
10 scap pull ups 10 scap pull ups
30s nose to wall handstand hold 30s nose to wall handstand hold
4 mins to warm up and build on bench press 4 mins 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 heavier then last week)
B) Every 2 mins for 5 sets of Bent Over Row x 10 @21X1 B) Every 2 mins for 5 sets of Pendlay Row x 8 (Heavy)
C) 3 rounds C) 3 rounds
12 hammer Curls 12 hammer Curls
12 Tricep Extensions 12 Tricep Extensions
12 Supinated Band Pull Aparts 12 Supinated Band Pull Aparts
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