Workouts of the Week

 In Strength & Movement, WOD

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Monday and Tuesday

A) Every 3 minutes for 12 minutes
    Bulgarian Split x 8-10 e/s @30X1
B) Emom x 10 alternating minutes
• Strict HSPU or Progression x5
• Aussie Row isometric hold at top x 10/20s (add load if horizontal)
C)  Core and Prehab x3
    Wall slides x 12-15
    Prone Y Raises x 10
Wednesday and Thursday
A) Every 2 minutes for 12 minutes
Front Squat x6
B) Emom x 10 alternating minutes
• Pull Up x5
• Stiff Leg Deadlift x10
C) Core and Prehab x3
   Hollow Hold 30/45s
   Hollow Arch 30/45s
Saturday
A) Every 3 minutes for 12 minutes
    Bulgarian Split x 8-10 e/s @30X1
B) Emom x 10 alternating minutes
• Press x 10
• Ring Row x 6-8 @3111
C)  Core and Prehab x3
    Reverse Angles x 12-15
    Nordic Falls x 8-10
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