Workouts for the Week

 In Strength & Movement, WOD

gym7

Monday/Tuesday

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

B) EMOM x10, Alternating Minutes:
1- Barbel Row x10 @31X1
2- DB or KB Step Ups x8 e/s

C) Body Comp
Incline DB Bench Press x12-15
Farmers Carry x4 Laps
Calf Raises x15 e/s
x3

Wednesday/Thursday

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

B) EMOM x10, Alternating Minutes:
1- KB or DB shoulder press x10
2- Pull Ups x3/5 @31X3 or Negative Pull Ups x3/5 @31X3

C) Gymnastics
FLR 30s
Ring Support or Box Support x Max (perfect mechanics)
Head Stand 30s
x3

Saturday

A) Every 2 Minutes for 12 minutes Bench Press x6 @21X2

B) EMOM x10, Alternating Minutes:
1- Reverse Walking Lunge x6 e/s
2- Isometric Aussie row hold 30s or Isometric ring row hold 30s

C) Mobility Mayhem
2 min Lunge Lizard e/s
2 min Box Stretch
2min Wall Straddle Stretch
2 min Couch Stretch e/s

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