Workouts for the Week……….

 In WOD

 

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Monday

Strength
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Ring rows x 10-12 reps each @ 2110 – get as horizontal as possible
Rest 90 seconds

WOD
Three rounds for time of:
Wall Ball Shots x 30 reps (10/6kg)
Toes to Bar x 20 reps
Dumbbell snatch x 10 reps (30/20kg)

Level 2 25/15kg
Level 1 20/10kg

Tuesday

Strength
Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets above 85% of 1-RM
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
Complete as many reps as possible in 7 minutes of:
Burpees

Wednesday

Four sets for max reps of:
Against a 5-minute running clock . . .
Unbroken Pull-Ups x Max Reps
600 Meter Run
50/35kg Push Press x Max Reps
Rest exactly 5 minutes between sets
For each set note number of pull-ups completed and number of push press completed.

Level 2 40/30kg
Level 1 30/20kg

Thursday

Strength
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
60/40kg Hang Squat Clean x 6 reps
24/20″ Box Jumps x 12 reps

Level 2 45/30kg
Level 1 35/20kg

Friday

WOD
Four sets of:
Front rack Lunge x 6-8 reps each leg @ 30X1
Rest 60 seconds
Ring Push-Ups x Max Reps
Rest 60 seconds

Strength
Four sets for max reps of:
45 seconds of DB Burpees (15/10kg)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Anchored Sit-Ups
15 seconds of Rest

 

In teams of two, alternate tasks, and complete as many rounds and reps as possible in 20 minutes of:
100/70kg Deadlift x 10 reps
Chest-To-Bar Pull-Ups x 15 reps
400 Meter Run

Level 2 75/50
Level 1 60/35

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