Workouts for the Week…….

 In WOD

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Monday

WOD
Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Kettlebell Swings (24,16)(for max reps)
30 seconds of Rest
90 seconds of Double-Unders (for max reps)
30 seconds of Rest
90 seconds of Front Leaning Rest on Rings
(keep torso rigid and scaps retracted)
30 seconds of Rest

Tuesday

Strength
Clean & Jerk
Sets 1, 4 and 7 – x 3 reps
Sets 2, 5 and 8 – x 2 reps
Sets 3, 6 and 9 – x 1 reps

WOD
Three sets for max reps of:
60 seconds of Push Press 45/30kg
60 seconds of Rest
60 seconds of Pull-Ups
60 seconds of Rest

Level 2 – 35/20
Level 1 – 30/15
ADV – 60/40kg

Wednesday

Strength
Back Squat – Heavy sets
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Set 7 – Max Reps @ bodyweight for males/.75 x bodyweight for females
Rest 2-3 minutes between sets

WOD
Three rounds for time of:
30 Switch Lunges
30 Anchored Sit-Ups
400 Meter Run

Thursday

Strength
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

WOD
Five sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring/Bar Dips
Rest 60 seconds between sets

Friday

WOD
Every four minutes, for a total of six sets, complete:
60/40kg Front Squats x 10 reps
400 Meter Run
Weight must be taken from the ground – no racks.

Level 2 – 45/30
Level 1 – 35/20

Saturday

WOD
In teams of three, complete as many rounds as possible in 15 minutes of:
60/40. Power Cleans x 3 reps
24/20″ Box Jump Overs x 6 reps
Push-Ups x 9 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
Burpees 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.

Level 2 – 45/30
Level 1 – 35/20
ADV – 75/50

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