Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday BASE Monday/Tuesday PEAK
Warm up: Warm up:
Squat Prep Squat PREP
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
10 Body weight SL RDL e/s 10 Body weight SL RDL e/s
x2 x2
4 min To mobilize and build on front squat 4 min To mobilize and build on front squat
A) Every 3 minutes for 5 sets of Front Squat x 6 @32X1 A) Every 3 minutes for 5 sets of Front Squat x 2 @31X1 (its a pause)
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
MAX L-Hang MAX L-Hang
Side Plank 30s L Side Plank 30s L
Side Plank 30s R Side Plank 30s R
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
BENCH PREP BENCH PREP
10 push ups (slow and controlled) 10 push ups (slow and controlled)
10 ring rows 10 ring rows
10 Band Dislocates + 10 Band Pullaparts 10 Band Dislocates + 10 Band Pullaparts
30s Passive Hang 30s Passive Hang
x2 x2
4 min To mobilise and build on bench press 4 min To mobilise and build on bench press
A) Every 3 Minutes for 5 sets of Bench Press x 6 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 2 @22X1 (go heavy)
B) Every 2 mins for 5 sets of Single Arm Bent over row x 8-10 e/s @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
30s Nose to wall Handstand hold 30s Nose to wall handstand hold
30s Passive Hang 30s Passive Hang
Saturday
BASE PEAK
Warm Up: Warm Up:
DEADLIFT PREP DEADLIFT PREP
10 Banded good morning 10 Banded good morning
10 Single leg RDL 10 Single leg RDL
10 Skater Squats e/s 10 Skater Squats e/s
10 Barbell RDL 10 Barbell RDL
10 Sit up 10 Sit up
x2 x2
4 mins to mobilise and build deadlift 4 mins to mobilise up and build deadlift
A) Every 3 minutes for 5 sets of Deadlift x 10 (Heavier then last week) @20X1 A) Every 3 minutes for 5 sets Deadlift x 3 (summo or conventional)
B) Every 2 minutes for 5 sets Snatch Grip RDL x 10 @22X1 B) Every 2 minutes for 5 sets Snatch Grip RDL x 6- 8 @22X1
C) 3 rounds C) 3 rounds
Double 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
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