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 strectch 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 8 @32X1 (go heavier than last week) A) Every 3 minutes for 5 sets of Front Squat x 2 @31X1 (heavy)
B) Every 3 mins for 4 sets of Bulgaian 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
Banded Good mornings x 20 Banded Good mornings x 20
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 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 heavier than last week) 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
KB Front rack Lunge x 20 (Heavy) Double KB Front rack Lunge x 20 (heavy)
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
Saturday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 Barbell Strict Press  10 Barbell Strict Press
10 Muscle Up transitons 10 Muscle Up transitons
10 Shoulder rotations 10 Shoulder rotations
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
Recent Posts

Leave a Comment