PERPETUA PRIDE – WORKOUTS FOR THE WEEK

 In Competitors - Pride

13503_419391468232289_6040534250235795778_n

Monday

OLY Deveoplment
Five sets of:
3-Position Snatch
(high hang, mid-hang, floor)
Rest as needed

WOD
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Wednesday

Skills
Three sets, not for time, of:
Alternating Pistols x 10 reps
L-Sit x 45-60 seconds
Legless Rope Climbs x 2 ascents

Strength
Front Squat
10 min EMOM
5 @ 70% OF 1rm

WOD
Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Toes to Bar
Rest 4 minutes

Thursday

Skills
Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

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

WOD
Every minute, on the minute, for 5 minutes:
10 Shoulder to Overhead (135/95 lb)
10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute.

Finisher
Three sets for max reps:
Ring Dips x Max Reps @ 1011
(pause at full elbow extension every rep, Turn the ring out at the top)
Rest 3 minutes

Saturday

Skills
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps

WOD
For time:
10 Deadlifts (145/100kg)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (10/6kg)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots

Time Cap – 20 mins

Finisher
Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders

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

Recent Posts

Leave a Comment