Workouts for the Week

 In Strength & Movement, WOD

Black Box

Monday

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; Alternate between
Min 1: Single Arm Shoulder Press x 10
Min 2: Dumbell Lunges x 20

C) Core and Prehab work
L-Hang x 30-45s
DB External Rotation x 6-8/arm

Wednesday

A) Every 3 minutes for 5 sets
Deadlift x 5;
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: Front Squat x 10
Min 2: Pull Ups x 5

C) Core and Prehab
Partner Nordic Curls x 8-10
V-Ups x 12-15
Bicep Curls x 12-15

Saturday

A) Every 2 minutes for 5 sets
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) 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

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