Workouts for the Week – Strength and Movement

 In Lift - Strength & Movement, WOD

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Monday

Four sets of:

Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
WTD Ring Row 4-5 reps
or
WTD Pull Up 4-5 reps
or
Muscle Up 2-3
Rest 2-3 minutes between sets

WOD
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

Wednesday

5 sets:

Deadlift x 5 reps @3111
Rest 3mins

Working Perfect Mechanics

EMOM 14 mins
ODD 15 Goblet Squats
EVEN 20 sit ups

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