Workouts for the Week-Strength-Movement

 In Lift - Strength & Movement

Monday

Strength
Four sets of:
Back Squat x 6-8 reps @ 3011
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

WOD
Three rounds for Quality of:
Wall Ball x 10 reps (10/6kg)
Strict Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

Wednesday

DB Shoulder Press 6-8 reps @ 2111 tempo
Rest 90 seconds
Bulgarian Split Squats 8-10 reps @30X1
Rest 90 seconds

WOD
EMOM 12 mins (men/women)
Minute 1 – Row 15/12 calories
Minute 2 – Barbell Thruster x 15 reps 20/15kg
Minute 3 – Wall Climbs 3/2 reps

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