Workouts for the Week

 In Strength & Movement, WOD

strength

Monday 23rd

A) Every 2 minutes for 5 sets
Bench Press x 5; On set 5 you will go for max reps
If you got 5×5 last week, add 2.5% to the bar this week.
If you did NOT get 5×5 last week, take 10% off the bar this week.

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

Wednesday 25th

A) Every 3 minutes for 5 sets
Deadlift x 5 @ 85-90% of 5RM

B) EMOM x 10; Alternate between
Min 1: Front Squat x 10
Min 2: Pull Ups x 5

C) Core and Prehab
Hollow Body x 45-60sec
Shoulder Circles x 10
Weighted Prone Dislocates x 8-10

Saturday 28th

A) Every 2 minutes for 5 sets
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) Push Ups x 10 (Ring Push Ups for advanced)
2) Pistols x 10 alternating (Pistol progressions)

C) Core and Pre Hab work
AB Wheel Roll Outs x 8-10
Calf Raises x 15-20
Partner Nordic Curls x 8-10

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