Workouts of the Week

 In Strength & Movement, WOD
Monday/Tuesday
BASE PEAK
Warm up: Warm up:
OVER HEAD PREP OVER HEAD PREP
10 band dislocates + 10 band pull aparts 10 band dislocates + 10 band pull aparts
10 Ring rows 10 Ring Rows
30s Nose to Wall Handstand 30s Nose to Wall Handstand
30s Passive Hang 30s Passive Hang
x2 x2
4 mins to mobilise and build on strict press 4 mins to mobilise and build on strict press
A) Every 3 minutes for 5 sets of Strict Press x 4 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 2 @21X2
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 4
C) 3 rounds C) 3 rounds
DB shouder Press x 10-12 @22X1 DB shouder Press x 10-12 @22X1
Ring Row x 12 Foot Elevated Ring Row x 12
WTD sit Up x 15 WTD sit Up x 15
Wednesday/Thursday
BASE 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 mobilise and build front squat optional mobility 4 min To mobilise and build front squat or optional mobility
A) Every 3 minutes for 5 sets of Front Squat x 4 @32X1 A) Every 3 minutes for 5 sets of Front Squat x 2 @21X1 (go heavier then 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
MAX L-Hang MAX L-Hang
Saturday
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 4 @22X1 A) Every 3 minutes for 5 sets of Bench Press x 2 @22X1
B) Every 2 mins for 5 sets of Single Arm Bentover row x 8-10 e/s @21X1 B) Every 2 mins for 5 sets of Pendlay Row x 6 (Heavy)
C) 3 rounds C) 3 rounds
12 hammer Curls 12 hammer Curls
12 Tricep Extensions 12 Tricep Extensions
30s Passive Hang 30s Passive Hang
Recent Posts

Leave a Comment