Workouts for the Week

 In Lift - Strength & Movement, WOD

Monday 16th

4 sets:

Tempo Back Squat 4-6 reps @ 33×1
Rest 30 secs
Single Arm Bent Over Row 6-8 reps each arm
Rest 60 secs between sets

WOD:

40 wallballs
12 pull ups
30 wallballs
10 pull ups
20 wallballs
8 pull ups
10 wallballs
6 pull ups

Wednesday 18th

3 sets:

RDL x 8 reps
Rest 90 secs
Single Arm Inverted KB press x 6-8 reps each arm
Rest 90secs

WOD

3 sets not for time of:

10 Strict DB/KB Press
12 Weighted anchored sit ups
14 Box steps ups 24/12
16 Double unders

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