Workouts for the Week

 In Strength & Movement, WOD

Tuesday

A) Every 2 minutes for 12 minutes
Front Squat 6×4

– Only perform 4 reps if you have been following the programme since the first week
– If you can’t front squat BW , 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) TBA

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) TBA

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 , 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) TBA

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