Workouts for the Week

 In Strength & Movement, WOD

5

Monday

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

Wednesday

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

Saturday

A) Every 2 Minutes for 5 sets

Squat 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; Alternate between

Min 1: RDL x 10 reps

Min 2: Pull Ups x 5 reps

C) Core and Prehab

Side Plank x 45s Right

Prone Y Raises x 12-15

Side Plank x 45s Left

Scapular Wall Slides x 10-12

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