Workouts for the Week

 In Strength & Movement, WOD

5

Monday and Tuesday
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 front 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
Hollow Hold 40s
Hollow Arch 40s

Wednesday and Thursday
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
Skull Crushers x12
Partner Nordic Falls x10

Saturday
A) Every 2 minutes for 12 minutes
Back 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
• Ring Dips x6-8
• RDL x 10

C) Core and Prehab x3
BB Bicep Curls x10
Reverse snowman x15
WTD prone plank or Plank 1 minute

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