Workouts for the Week

 In Strength & Movement, WOD

5

Monday/Tuesday

A) Every 2minutes for 12 minutes Front Squats x6 @31X1

B) EMOM x10, Alternating Minutes:
1- Seated Behind the Neck Press x10
2- Pull Ups x3/5 @31X3

C) Gymnastic
Tests:
60s Hollow Hold
60s Hollow Arch
30s Russian Twists

Wednesday/Thursday

A) Every 2 Minutes for 12 minutes Bench Press x6 @31X1

B) EMOM x10, Alternating Minutes:
1- DB Step Ups x8 e/s
2- Isometric Aussie row hold 30s

C) Mobility Mayhem
10 Minute Squat Challenge

Saturday

A) Every 3minutes for 12 minutes Paused Back Squats x5 @50% using a 7 second pause

B) EMOM x10, Alternating Minutes:
1- Dip x3 @55X1
2- Single Leg RDL x5 e/s

C) Body Comp
DB Hammer Curls x 8-10 e/s
Roll outs x 6-8
Shoulder Complex: 10 Front Raises, 10 lateral Raise, 10 reverse flys
x3

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