Workouts for the Week

 In Strength & Movement, WOD

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Tuesday

A) Every 2 minutes for 12 minutes
Back Squat x6

B) Emom x 10 alternating minutes
• Ring Dips x6-8
• RDL x 10

C) Core and Prehab
BB Bicep Curls x 12-15 @2111
WTD Plank or Plank 60s

Wednesday and Thursday

A) Every 3 minutes for 12 minutes
Bulgarian Split Squat x 8-10 e/s @30X1

B) Emom x 10 alternating minutes
• Strict HSPU or Progression x4-5
• Aussie Row/Ring Rowisometric hold at top x 10/20s (add load if horizontal)

C) Core and Prehab
Hollow Hold 30s
Hollow Arch 30s

Saturday

A) Every 2 minutes for 12 minutes
Front Squat x4

– Only Perform 4 reps if you have been following the programme since the first week
– If you can’t back squat BW +1/2 for one rep, then perform 6 reps every 2 minutes
– If you missed week last week the perform 6 reps every 2 minutes

B) EMOM x 10 alternating minutes
• Pull Up x5
• Stiff Leg Deadlift x10

C) Core and Prehab x3
Skull Crushers x10 @2111
Nordic Falls x 8-10
Reverse snow angles x15

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