Workouts for the Week

 In Strength & Movement, WOD

5

Monday/ Tuesday

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) Mobility Mayhem
1 min Couch Stretch e/s
1 min Box Stretch
1min Wall Straddle Stretch
x3

Wednesday/Thursday

A) Every 2 Minutes for 12 minutes RDL x6 @32X1

B) EMOM x10, Alternating Minutes:
1- Single Arm DB Row x5 e/s @31X1
2- Reverse Walking Lunge x 8 e/s

C) Body Comp
Skull Crushers x12/15
Shoulder Complex: 10 Front Raises, 10 lateral Raise, 10 reverse flys
Side Plank 30-45s
x3

Saturday

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
Hollow Hold x30s
Hollow Arch x30s
Bar Hang Supinated 45s
X3

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