Workouts for the Week

 In Strength & Movement, WOD

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Monday/Tuesday

A) Every 2 Minutes for 10 minutes Bench Press x5 @31X1

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

C) Gymnastics
20 Tuck Ups or 20 V-Ups
45s Hollow Arch
Wall Climb plus 20 second Hold
x3

Wednesday/Thursday

A) Every 3minutes for 10 minutes Paused Back Squats x5 @50% using a 7 second pause

B) EMOM x10, Alternating Minutes:
1- Box Dip x3 @55X1 or Negative Bench Dips x3/5 @55X1
2- Single Leg RDL x5 e/s

C) Mobility Mayhem
1 min T-Spine Mob
1 min Couch Stretch
1 min Ankle or Hamstring Mobility
x3

Saturday

A) Every 2 Minutes for 10 minutes RDL x5 @32X1

B) EMOM x10, Alternating Minutes:
1- Single Arm DB Row x8 e/s @31X1
2- Reverse Walking Lunge x10 e/s

C) Body Comp
DB Bench Press x12-15
Suitcase carry x4 laps
Hamstring Curls x12-15 e/s
x3

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