Workouts for the Week

 In Strength & Movement, WOD

gym7

Monday/ Tuesday

A) Every 2 minutes for 12 minutes Box Squat x6 @21X1

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

C) Body Comp
DB Curls x10 e/s
Prone Plank or WTD Plank 60s
Shoulder Complex: 10 Front Raises, 10 lateral Raise, 10 reverse flys
x3

Wednesday/Thursday

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) Mobility Mayhem
2 min box stretch
30s Downward Dog
2 min Straddle
1 min Couch Stretch e/s

Saturday

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) Gymnastic
Hollow Hold x30s
Hollow Arch x30s
Active Bar Hang or Single Arm 30s
X3

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