PHASE 4 (UPPER AND LOWER BODY) ACCESSORY AND RECOVERY WORK

Next 4 weeks we will be continuing our format of Thursday and Sundays!  However, This time we will be alternating different movements every other week to keep things progressive!

Upper Body WEEK 1 AND WEEK 3

8,6,4,8,6,4

A1 – Military Press

12-15reps

A2 – Ring row – wide pronated

2sets 10reps/each

B – Turkish getup

C – 2mins of Push-ups (AMRAP)

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LOWER BODY WEEK 1 AND WEEK 3

1 sets

10 + 7 + 5 reps (RP 15 secs)

A1 – Spartan

A2 – Hollow rock

8,6,4,8,6,4

B1 – High Bar Back Squat  2010

6reps each

B2 – B stance DL 3010

B3 – DB curl

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UPPER BODY WEEK 2 AND WEEK 4

8,6,4,8,6,4

A1 – Floor Press 3010

6reps

A2 – Pull-up / leg assisted / hold 3010

3 sets

6reps

B1 – Incline DB press – neutral

8-10 reps

B2 – DB row 2010

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LOWER BODY WEEK 2 AND WEEK 4

1:00 each

A1 – Side, Front, Side plank

Accumulate 1:30

A2 – L-sit

8,6,4,8,6,4

B1 – DL

8reps

B2 – DB Lunge

20reps

B3 – Weighted Deadbug

3sets

6reps

C – Chin up

Categories: WOD

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