PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

alexis

Monday

Skills
Three sets, not for time, of:
Alternating Pistols x 12 reps (6 each)
Muscle-Ups x 4-8 reps
Double-Unders x 50 reps

OLY Development
Every two minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep
(Build over the course of the sets to a heavy single.)

Strength
Front Squat
10 min EMOM
5 @ 68% based off last weeks 1rm

Wednesday

Skills
Three sets, not for time, of:
Rope Climbs x 3-4 ascents
Handstand Walk x 15-20 meters
L-Sit x 30-45 seconds

OLY Development
Take 15-20 minutes to build to a heavy Split Jerk.

WOD
For time:
100 Double-Unders
50 Toes to Bar
40 Handstand Push-Ups
30 Pull ups
20 Shoulder to Overhead (85/60kg)

Thursday

Skills
Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
V-Ups x 15-20 reps
Tall Box Jumps x 5 reps

OLY Development
Every minute, on the minute, for 15 minutes:
Clean x 1 rep
Start at 50-60% and slowly climb to 95+% over the course of the 15 minutes.

WOD
Three rounds for time of:
165/110kg Deadlift x 7 reps
Muscle-Up x 7 reps
(SCALE loads as YOU need.)

Rest exactly 5 minutes, and then . . .

21-15-9
Wall Ball Shots (10/6kg)
Toes to Bar

Saturday

Skills
Three sets, not for time, of:
Burpee Muscle-Up x 3-5 reps
Handstand Push-Ups x 6-12 reps
L-Sit x 45-60 seconds

WOD
“Sage”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (60/42.5kg)
20 Pull-Ups
20 Burpees

Sunday

Take 15-20 minutes to build to a heavy snatch.

Take 15-20 minutes to build to a heavy Clean & Jerk

Testing workouts for upcoming Events

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