Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
6 mins 6 mins
10 push ups (slow and controlled) 10 Push up (slow and controlled)
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 x8 @22X1 (Heavy) A) Every 3 minutes for 5 sets of Bench Press x 3 @21X1 (go heavier than last week)
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
Sub Max Active Hang Sub Max Active Hang
30s Nose to wall Handstand hold 45s Nose to wall handstand hold
Wednesday/Thursday
BASE PEAK
Warm Up: Warm Up:
6 mins 6 mins
10 good morning 10 good morning
10 single leg RDL 10 Single leg RDL
10 sit ups 10 sit up
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
Saturday
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 8 @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
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