Workout weekly plan 15-19.01.2024
- Ian silleloglou
- Jan 7, 2024
- 1 min read
Monday
A. Warm up | 3set 10 Bent Over Y raises 20sec Hollow Hold 10 Scapular Pull ups 4 Inchworms |
B. Every 3min | 0-3min: Wall Facing HS Balance 3-6min: Practice Butterfly Pull Ups 6-9min: 2set x 15 Deficit Push ups 9-12min: 2set x 12 Bent Over DB Rows |
C. WOD | For Time 10rounds 5 Kipping Pull ups 5 HSPU 10 Walking Lunges |
Tuesday
A. Warm up | 3set 10 Bent Over Y raises 20sec Hollow Hold 10 Scapular Pull ups 4 Inchworms |
B. Every 3min | 0-3min: Wall Facing HS Balance 3-6min: Practice Butterfly Pull Ups 6-9min: 2set x 15 Deficit Push ups 9-12min: 2set x 12 Bent Over DB Rows |
C. WOD | For Time 10rounds 5 Kipping Pull ups 5 HSPU 10 Walking Lunges |
Wednesday
A. Warm up | 3set 10 Bent Over Y raises 20sec Hollow Hold 10 Scapular Pull ups 4 Inchworms |
B. Every 3min | 0-3min: Wall Facing HS Balance 3-6min: Practice Butterfly Pull Ups 6-9min: 2set x 15 Deficit Push ups 9-12min: 2set x 12 Bent Over DB Rows |
C. WOD | For Time 10rounds 5 Kipping Pull ups 5 HSPU 10 Walking Lunges |
Thursday
A. Warm up | 3set 10 Bent Over Y raises 20sec Hollow Hold 10 Scapular Pull ups 4 Inchworms |
B. Every 3min | 0-3min: Wall Facing HS Balance 3-6min: Practice Butterfly Pull Ups 6-9min: 2set x 15 Deficit Push ups 9-12min: 2set x 12 Bent Over DB Rows |
C. WOD | For Time 10rounds 5 Kipping Pull ups 5 HSPU 10 Walking Lunges |
Friday
A. Warm up | 3set 10 Bent Over Y raises 20sec Hollow Hold 10 Scapular Pull ups 4 Inchworms |
B. Every 3min | 0-3min: Wall Facing HS Balance 3-6min: Practice Butterfly Pull Ups 6-9min: 2set x 15 Deficit Push ups 9-12min: 2set x 12 Bent Over DB Rows |
C. WOD | For Time 10rounds 5 Kipping Pull ups 5 HSPU 10 Walking Lunges |
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