Workout of the week

 In WOD

Looking at the bottom picture, you want to look like the form on the right, NOT on the left.

The left = injury. 

 

Monday 7th

Strength
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Double-Unders x 30 reps

Tuesday

Strength
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
12 Wall Ball Shots (10/6kg)
12 Burpees

Wednesday

Strength
Weighted Pull-Ups, 6 Sets in total:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Set 3 to Set 6 – x 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

WOD
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

Thursday

Strength
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0 (KB’s are the preferred equipment here)
Rest 60 seconds

WOD
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
No Push Up Burpees x 5 reps
Box Jumps x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

Friday

Strength
Take 15 minutes and build to today’s 1-RM Power Clean

WOD
For time:
Row 30 Calories
Burpees x 30 reps
Wall Ball Shots x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 30 reps
Pull-Ups x 30 reps

Saturday

WOD
In teams of two, alternating each movement, complete ten rounds of:
50/35kg Overhead Squat x 10 reps
Burpees x 10 reps
300 Meter Run
(Partner A performs 10 overhead; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc….)

Sunday

Active recovery with Maria

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