Workouts for the Week

 In Strength & Movement, WOD

5

TESTING WEEK

Monday and Tuesday

A) Take 12 minutes to Front Squat Build to 1RM or Front Squat Build to today’s Heavy 6 reps

*Only Squat to a 1RM if you have been following the programme for 12 weeks

B) Emom x 10 alternating minutes
• Pull Up x5
• Stiff Leg Deadlift x10

C) Core and Prehab x3
TBA

Wednesday and Thursday

A) Every 3 minutes for 12 minutes
Bulgarian Split x 8-10 e/s @30X1 or Perform Mondays Task if you missed Monday. Perform Saturdays Part A if you will miss Saturday.

B) Emom x 10 alternating minutes
• Press x 10
• Ring Row x 6-8 @3111

C) Core and Prehab x3
TBA

Saturday
A) Take 12 minutes to Back Squat Build to 1RM or Back Squat Build to today’s Heavy 6 reps

*Only Squat to a 1RM if you have been following the programme for 12 weeks

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

C) Core and Prehab x3
TBA

NEW STRENGTH CYCLE STARTING NEXT WEEK

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