Workouts for the Week………….

 In WOD

969182_10201529682470301_885817920_nMonday

Strength
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

WOD
Five rounds for time of:
60/40kg Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Level 2 – 45/30kg , 20”/16”
Level 1 – 35/20

Tuesday

Custom Goals

+

WOD
For time:
100 Double-Unders
50 Pull-Ups
400 Meter Run
80 Squats
40 Hand-Release Push-Ups
400 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Handstand Push-Ups
400 Meter Run

Wednesday

Strength
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

WOD
In teams of three, alternating complete rounds, complete four rounds each for time of:
60/40kg Thrusters x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps

Level 2 – 45/30kg , 24/16kg
Level 1 – 30/20kg , 16/12kg

Thursday

Strength
Bench Press
Set 1 – x 5 reps @ 80% of 1-RM
Set 2 – x 3 reps @ 85% of 1-RM
Set 3 – x 3 reps @ 90% of 1-RM
Set 4 – x 2 reps @ 95% of 1-RM
Set 5 – x 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch

WOD
Three rounds for time of:
50/30 kg Hang Power Snatch x 10 reps
Ring /Bar Dips x 15 reps

Level 2 – 40/20kg
Level 1 – 30/15kg

Friday

Strength
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 Sit-Ups
20 Mountain Climbers (each step is one rep)


Saturday

Team wod – “Unknown and unknowable “

Recent Posts

Leave a Comment