PHASE 13 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 13 Accessory and Strength Work Starts THURSDAY THE 14TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body  – Back  (Week 1 & 3)

4 sets

A1. Kroc Rows 4 x 8 each

A2. Neutral Grip Pull-up 4 x 5-8 reps

2:00 rest

3 sets

B1. Bent Over Row – supinated grip 3 x 10 reps

B2. DB Pullovers 3 x1 5 reps

2mins rest

3 x 8-10 reps (super set)

D1. Hanging raises

D2. Landmine twists

1:30min rest

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Lower Body (Week 1 & 3)

4 x 8-10 each (Super Set)

A1. Bulgarian Split Squat – quad focus

A2. Front Foot Elevated Reverse Lunge – glute focus

2:00 rest

4 sets

B1. BB Hip Thrust 1 & 1/4 reps 4 x 5

B2. Side Step to Press 3 x 8 reps

1:30min rest

3 sets

C1. Hollow crunches – prone position

C2. L-Sit max hold

1:30min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body ( Week 2 & 4)

4 sets 10/8/6/4

A1. Floor Press

A2. Bent Over Row – pronated grip

2min rest

3 sets

B1. Wide DB Press – supinated 3 x 10-15 reps

B2. Face pull 3 x 15 reps

1:30 rest

3 sets

3 x max reps

C1. Lateral raise 3 x 10-15 reps

C2. Bent over DB Rear Delt Row 3 x 10-15 reps

1:30 min rest

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Lower Body ( Week 2 & 4)

4 sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00min rest

4sets

C1. Chin-up 4×5

C2. DB Bicep Curl 4×8-10

2:00min rest

Categories: WOD

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