Workouts for the Week

 In Strength & Movement, WOD

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Monday

A) Every 2 minutes for 5 sets
Press x 5 @ 90% 5RM

B) EMOM x 10
1) Push Ups x 10 (Ring Push Ups for advanced)
2) Pistols x 10 alternating (Pistol progressions)

C) Core and Pre Hab work
30sec L-Hang
6-8 Prone Y Raises
12-15 Weighted Sit Ups

Wednesday

A) Every 2 minutes for 5 sets
Back Squat x 5; add 2-3% to last sessions weight. On the 5th set you will go for max reps

B) EMOM x 10
1) RDL x 10
2) Pull Ups x 5

C) Core and Pre Hab work
45sec Side Planks
12-15 Banded Scap Push ups

Saturday

A) Every 2 minutes for 5 sets
Bench Press x 5; add 2-3% to last sessions weight. On the 5th set you will go for max reps

B) EMOM x 10
1) Single Arm Press x 10 each arm
2) Weight lunges x 20

C) Core and Pre Hab work
8-10 Partner Leg Raises
8-10 Partner Nordic Curls
12-15 DB Bicep Curls

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