Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm Up: Warm Up:
6 mins 6 mins
10 good morning 10 good morning
10 single leg RDL 10 Single leg RDL
5 inch worm + 30s Downward dog 5 inch worm + 30s Downward dog
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 @21X1 (TnG and light. Small builts from last week) A) Every 3 minutes for 5 sets Deadlift x 3 (No TnG and don’t go to failure. build from last week)
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
Goblet Reverse Lunge x 16 Pistol Squats x16
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 Barbell Strict Press
10 Muscle Up transitons 10 Muscle Up transitons
10 Shoulder rotates 10 Shoulder rotates
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 (add 2.5 kg from last week)
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 (small builds from last week)
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
Saturday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
30s Band walks e/s 30s Band walks e/s
30s Butchers Block stretch 30s Butchers Block stretch
5 Barbell Front Squats @33X3 5 Barbell Front Squats @33X3
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 Front Squat x 10 @31X1 (add 2.5kg from last week) A) Every 3 minutes for 5 sets of Front Squat x 3 @31X1 (add 2.5kg from 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
Recent Posts

Leave a Comment