Workouts for the week

 In WOD

Tuesday

Strength
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

WOD
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

Level 1 – 16/12kg

Wednesday

Strength
Take 15 minutes to build to a 1-RM Clean & Jerk

WOD
Five rounds for time of:
60/40kg Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

Level 1 – 45/30kg
Level 1 – 35/20kg

Thursday

Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Alternating Pistols x 6- reps each leg
Rest 90 seconds
Overhead Press with DBs x 8-10 reps @ 2010
Rest 90 seconds

Friday

WOD
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Saturday

“Hope”
Three rounds of:
Burpees
35/20kg Power snatch
Box jump, 24″ box
35/20kg  Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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