Workouts for the Week

 In Strength & Movement, WOD

5

Monday and Tuesday

A) Every 3 minutes for 12 minutes
Bulgarian Split Squat 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
TABATA x 8
Arch Ups
V-ups

Wednesday and Thursday

A) Every 2 minutes for 12 minutes
Back Squat x4

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

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

C) Core and Prehab x3
Barbell Bicep Curls x 12-15
Reverse Snow Angels x12- 15

Saturday

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 x5
• Aussie Row isometric hold at top x 10/20s (add load if horizontal)

C) Core and Prehab x3
Partner Nordic Falls x8-10
WTD Plank or Plank 60s
Skull Crushers x12

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