Workouts for the Week

 In Lift - Strength & Movement, WOD

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Monday

Four sets of:
Shoulder Press x 4- 6 reps @ 2111
Rest 90 seconds
Weighted Pull Up x 4 -6 reps @ 21X0
Rest 90 seconds

WOD:
AMRAP 10mins
10 toes to bar or K2E
15 burpees
20 double unders

Wednesday

Strength
Single leg/Upper push
Three sets of: Bulgarian Split Squat x 6 – 8 reps each leg @ 30X1
Rest 60 seconds
Face Pulls with external rotation x 8-10
Rest 60 seconds
*use Bands for resistance

WOD
Teams of 3:
6 mins of front rack walking lunges 35/20kg – bar cant touch the floor
Rest 1 min
6 mins Wallballs – ball cant touch the floor
Rest 1 min
6 min plank -2 athletes must be up at all times

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