Perpetua Pride – Workouts for the Week

 In Competitors - Pride

11013482_383850138453089_9054662074436927497_n

Monday

Skills
Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Bar Muscle ups x 3/2
L-Sit x 40-60 seconds

OLY
Six sets of:
Hang Snatch + Snatch
Rest as needed
Build over the course of the six sets. Let feel dictate load.

Strength
Front squat 1 rm

WOD
Three rounds for time of:
5/3 Bar Muscle-Ups
7 Power Snatch(70/50kg)
9 Box jumps (32”/24”)

Wednesday

Skill
Three sets, not for time, of:
Double-Unders x 40-50 reps
Muscle-Ups x 3-8 reps
Tall jerks x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilising)

OLY Development
Take 15 minutes to build to today’s heavy Clean & Jerk
+
For Max Reps:
30 seconds of Ground to Overhead (60/40kg)
90 seconds of Rest
30 seconds of Ground to Overhead (75/50kg)
90 seconds of Rest
30 seconds of Ground to Overhead (90/60kg)

WOD
Complete as many rounds and reps as possible in 6 minutes of:
10 Ring dips
20 Wall Ball Shots (10/6kg.)

Thursday
Flush out anything that feels stiff or fatigued and prep for 15.2.

Friday
OPEN 15.3
(Please be ware if you need to be judged on CF Open 2015 you should come to FRIDAY NIGHT LIGHTS and not in class. It is not possible for coach to judge athletes in class due they need to able to have eyes on everyone and there is a time constraint to get the class done inside the hour. If you can’t make FRIDAY NIGHT LIGHTS please contact your COACH. Thank you for understanding.)

Saturday

Team WOD
In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Box Jump Overs x 10 reps
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

Recent Posts

Leave a Comment