PHASE 14 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 14 Accessory and Strength Work Starts THURSDAY THE 11TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Week 1 & 3)

Wendler

A1. Floor Press

2min rest

3 sets

B1. Incline Landmine BB press – 3 x 10 each

B2. Banded faces pulls 3 x 15 each

1:30 rest

3 x 8-10 reps

D1. Spartan

D2. Landmine twists

1:30 min rest

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

Lower Body (Week 1 & 3)

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

2:00 min rest

4 Sets

C1. ChinUps 4 x 5 reps

C2. DB Bicep Curl 4 x 8-10 reps

2:00 min rest

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

Upper Body (Week 2 & 4)

Wendler

A1. Floor Press

2 min rest

4 Sets

A1. Rack pulls 4 x 6-8 reps

A2. Chin up 4 x 5 reps

2:00 rest

3 Sets

C2. Banded Face pull 3 x 15 reps

1:30 rest

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

Lower Body (Week 2 & 4)

4 Sets

A1 – Front foot elevated DB split squat 4010

A2 – Single leg DB deadlift

2:00 rest

4 Sets

B1  – cannon ball squat 1 & 14 rep – 4 x 5 reps

B2 – Spanish squat – 4 x 15 reps

1:30 rest

3 Sets 8 reps

Good morning

Categories: WOD

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