Workouts for the Week

 In Strength & Movement, WOD


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Monday/Tuesday

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

B) EMOM x8, Alternating Minutes:
]1- Reverse Lunge x 8 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 30 second Hold or Partner Handstand
x3

Wednesday/Thursday

A) Every 2 minutes for 10 minutes Box Squat x6 @21X1

B) EMOM x8, Alternating Minutes:
1- Box Dip x3/5 @55X1 or Negative Bench Dips x3/5 @55X1
2- Single Leg RDL x3 e/s

C) Mobility Mayhem
1 min Supinated Bar Hang
2 min Frog Stretch
2 min Twisted Cross e/s
1 min Couch Stretch e/s

Saturday

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

B) EMOM x8, Alternating Minutes:
1- Single Arm DB Row x8 e/s @31X1
2- DB Step up x 8 e/s

C) Body Comp
DB Bench Press x12-15
Suitcase carry x4 laps
Partner Nordic falls x 8-10
x3

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