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
10 body weight single RDLs e/s 10 body weight single RDLs e/s
4 mins to warm up and build front squat 4 mins to warm up and build front squat
A) Every 3 minutes for 5 sets of Front squat x 8 @31X1 A) Every 3 minutes for 5 sets of front squat x 3 @21X1 (its a pause)
B) Every 3 mins for 4 sets of bulgarian split squat x 8 e/s @30×0 B) Every 2 mins for 4 sets of bulgarian split squats x 8 e/s @30×0
C) 3 rounds C) 3 rounds
side plank 30 second L side plank 30 second L
side plank 30 second R side plank 30 second R
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
6 Mins 6 mins
10 push ups slow and controlled 10 push ups slow and controlled
10 ring rows 10 ring rows
20s active hang 20s active hang
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 x 8 @22X1 A) Every 3 minutes for 5 sets of bench press x 3 @21×1 ( go heavy)
B) Every 2 mins for 5 sets of bent over row x 8 @21X1 B) Every 2 minutes for 5 sets of pendlay row x8 (heavy)
C) 3 rounds C) 3 rounds
12 bicep curls 12 bicep curls
12 tricep extensions 12 tricep extensions
12 suprinated band pull aparts

30 second nose to wall handstand hold

12 suprinated band pull aparts

30 second nose to wall handstand hold

Saturday
BASE PEAK
Warm up: warm up:
10 good mornings 10 good mornings
10 single leg rdl 10 single leg rdl
10 skater squats e/s 10 skater squats e/s
4 mins to warm up and build to deadlift 4 mins to warm up and build to deadlift
A) Every 3 Minutes for 5 sets of deadlift x 10 @21X1 (heavier than last week) A) Every 3 minutes for 5 sets of deadlift x3 (sumo or conventional)
B) Every 2 mins for 5 sets of good mornings x 8 @22X1 B) Every 2 mins for 5 sets of good mornings x 6-8 @22×1
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 arch 30s hollow arch 30s
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