PHASE 15 (UPPER & LOWER BODY ACCESSORY AND STRENGTH)

NEW Phase 15 Accessory and Strength Work Starts THURSDAY THE 6TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body ( Week 1 & Week 3)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

Rest 2:00

Wendler

Week 1 and 5 retest

1 rep max

A1. Over head Press

2min rest

4 sets

A1. Barbell lateral raise 10-15 each reps

A2. Barbell high pull 8 reps

A3. Banded neck pulls – over hand 15 reps

2:00 rest

3-4 sets

D. DB hammer curls 8-12 each reps

1:30 rest

– – – – – – – – – – – – – – – – – – –

Lower Body (Week 1 & Week 3)

1 Round

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets

A1: Wide stance Barbell back squat  8-10reps

A2. DB step back 1/14 rep 10each reps

2 min rest

4 sets

B1. KB cossack lunge 8-10 each reps

B2. Calf Raise BB or DB 10-15 reps

2:00min rest

4 sets

C1. DB hamstring curl 1/1/4 reps 8-10 reps

C2. Barbell bicep curl – 8-10 reps

2:00 min rest

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

Upper Body (Week 2 & Week 4)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Side Plank dips L

Bicycle crunches

Rest 2:00

Week 2 Wendler

A1. Over head Press

2 min rest

Warm Up:

Every 2:00

5 reps @ 30%

5 reps @ 50%

3 reps @ 60%

Then…

5 @ 65%

5 @ 75%

5 or More @ 85%

Going every 2:00 for working sets

4 sets

B1. Pull-ups 5 reps

B2. Incline Landmine Split stance BB press 10 each reps

2:00 rest

3 sets

D1. Spartan  8-10 reps

D2. Landmine BB seated twists 15 each reps

1:30 min rest

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

Lower Body (Week 2 & Week 4)

1 Rounds

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets 8-10 each

A1. Bulgarian Split Squat – quad focus

A2. KB single leg deadlift

2:00 rest

4 sets

B1. Romanian deadlift 8 reps

B2. KB Side lunge to Press 3×8

1:30min rest

3 sets

C1. Hollow hold 60 secs

C2. Open hold 60 secs

1:30min rest

Categories: WOD

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