Workouts for the Week

 In Lift - Strength & Movement, WOD

Monday

Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60 seconds
(do not increase the weight if you can not keep the tempo evenly on both left and right)
Dragon Fly x 5 reps @51×1
Rest 60 seconds

WOD
“Strict Cindy”
15min AMRAP
5 pull ups / ring rows
10 Hand release Push Ups
15 squats

Wednesday

Deadlift x 5 reps @3111
Rest 60 secs
DB Shoulder Press x 6-8 reps @2111 Rest 60secs
Weighted Plank x 60 seconds
Rest 60 seconds
Double Unders x 60 seconds
Rest 60 seconds

10 min cool down STRETCH – posterior chain 

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