Coach Gregg & Dans new venture / Workouts of the week

 In WOD

Contact: 01-6360192   www.docklandsdental.ie

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Danny & Coach Gregg

Workouts for the Week

Monday

Custom goals

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WOD
20 Minute AMRAP
5 CTB Pull-ups
10 Burpees
15 Kettlebell swings 24/16kg

Level 1- Regular Pull-ups

ADV class for custom goals  – Push jerk , work heavy sets of 2

Tuesday

Strength
EMOM for 10 minutes
3 heavy deadlifts

WOD
5 Rounds
5 Power Clean 70/50
20 box jumps 24/20”

Level 3 60/45
Level 2 50/35
Level 1 45/25
ADV 85/50

Advanced

Strength
EMOM for 10 minutes
3 heavy Deadlifts
Work in with a partner where necessary

Try and pick a weight and stay within 10KG of that weight for the entire 10 rounds

WOD
5 Rounds
5 Power Snatch 60/45
20 Hand Release Push Ups
Scaled – 50/35

Finisher– Tabatta T2b – score is your lowest round

Wenesday

Strength
Four sets of:

Heavy Truster x 1-2 @30X1
Rest 90 seconds
Strict pull up x2-3 @ 2111
Rest 90 seconds

WOD

Unknown Bench mark

Thursday

Strength:
Four sets of:
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds
L-Sit Tuck to Extension x 7-10 reps
(extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat)
Rest 90 seconds

WOD
Every minute, on the minute, for 10 minutes:
5 Shoulder to overhead 50/40
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Advanced

Warm Up – 15 mins
100 double unders
50 KB Swings
25 ring dips – turn out at the top
10 turkish get-ups (done properly)- 5 each arm

5 bar muscle ups

Strength 20 mins
EMOM for 20 minutes
Odd minutes- 3 clean pulls from floor @110% of max Clean. No dropping the bar from the top. Work the negative
Even minutes- Split Jerk
work at 50% of max concentrating on the foot work, timing, and head position

WOD
Every minute, on the minute, for 10 minutes:
5 Shoulder to overhead 60/40
Double-Unders x Max Reps
(Score total number of double-unders performed.)

Finisher

20 GHD sit ups
2 Muscle ups
15 GHD
2 Muscle ups
10 GHD Sit ups
2 Muscle ups
5 GHD sit ups
2 Muscle ups

Friday

Custom goals

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WOD
For time :
500 Meter Row
50 Kettlebell Swings 24/16
400m Run
100 Air Squats
500m Row

Saturday

Crossfit Dublin Partnered/Community WOD

ADV

Warm up – 15mins
2 rounds of:
300m strapless row
10 jumping lunges
10 HSPUS
10 squat jumps
10 clap push ups

Strength – 30mins
1. High bar box squat 5-5-5-5
2. Low Bar Back squat  2-2-2- all heavy
3. 1 Hang  power snatch & 1 Full squat snatch
Work up to a max lift with out letting go of the bar

WOD10mins
In 7 minutes complete
1000m row
and in the Remaining time AMRAP Handstand Push-ups

15KG plates

You will be scored on the row and the number of hspus

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