Workouts for the Week

 In Strength & Movement, WOD

strength

Monday and Tuesday

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

B) EMOM x 10 alternating minutes
• HSPU strict x4-6
• Isometric Ozzie Row x 30 seconds

C) Core and Prehab

Wednesday and Thursday
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 10 minutes

Ring Dips

RDL

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) TBA

 

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