Workouts for the Week: Strength & Movement

 In Lift - Strength & Movement

Monday

Four sets of: Front Squat x 4-5 reps @ 30×1 Rest 60 seconds
DB Press 8-10 @21×1
Rest 60 seconds
Ring Row 8-10 @ 20X1
or Weighted Pull-Ups x 4-5 reps or
Strict Muscle Up x 1-2 reps
Rest 60 seconds
Back Extension 8-10
Rest 60 seconds

WOD
4 rounds of:
3 minutes on 2 minutes off
Run 300m
then
AMRAP wallballs in remaining time

Wednesday

Four sets of:
Deadlift x 5 reps @3111
Rest 60 seconds Strict Toes to Bar x 6-8 reps @2111
or
Hanging Leg Raises x 4-6 reps @ 2111
or
Weighted Sit Ups 8-10 reps @ 2111
Rest 60 seconds
Kettlebell Swings x 20 reps (HEAVY)
Rest 60 seconds
Double Unders x 60 seconds
Rest 60 seconds

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