PHASE 11 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 11 Accessory and Strength Work Starts THURSDAY THE 12TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

UPPER BODY (WEEK 1 & WEEK 3)

A1. BB Press BTH 4×6

A2. Ring row Y,T,W 4 x 10

A3. Landmine lateral raise 4 x 12-15

B1. Foot Elevated Bodyweight pull up 3 sets to fail

B2. Ring leg raise 3 x 8-10

C1. Shoot thru 3 x10

C2. Plank 3x 1:00 (weighted)

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LOWER BODY (WEEK 1 & 3)

A1. BB Butterfly Squat 4×10

A2. BB RDL 4×15-20

A3. DB hamstring curl 4×12-15

B1. Heels Elevated Goblet Squat 3×10

B2. Kneeling sissy squat 3×15

C1.  BB curl 1&1/4 rep 3 set to max reps

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UPPER BODY (WEEK 2 & 4)

A1. Reverse grip floor press 4×8-10

A2. BB Row 4×8

A3. DB lateral raise 4×12-15

B1. DB pullover 3×12-15

B2. DB row to hip 3×10

C1. BB Drag curl 3 sets to max reps

C2. Bent over reverse fly 3×10-12

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LOWER BODY (WEEK 2 & 4)

A1. Zercher curtsy 4x8ea

A2. Lying DB  hamstring curl 4×12-15

A3. Sumo elevated DB squat 1×10-12 | 3×15

B1. Single leg step down (ascending reps) 3x 15,20,25 ea

B2. BB RDL 3×8 tempo 4020

C1. Weight plank 3x1min

Categories: WOD

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