Workouts for the Week…………..

 In WOD
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It not easy this , but do I feel good when its done…….

Monday

Strength
In eight sets or less, build to a heavy Jerk
Suggested – 3,3,2,2,1,1,1,1
(use the the racks)

WOD
For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Rest
3 Minutes of Thrusters (50/35kg)

Tuesday

Skill
Kipping pull up

WOD
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders

Level 2 – (24/16kg)
Level 1 – (16/12kg,jumping chest to bar pull up,80singles)

Wednesday

Strength
Four sets of:
Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds

WOD
Three rounds for time of:
6 Handstand Push-Ups
6 Snatch (60/40kg)
12 Burpees
Level 2 – (50/30kg)
Level 1 – (35/20kg)
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)

Thursday

Strength
In eight sets or less, build to a heavy Clean
(Full cleans are preferred, but you may power clean.)

Suggested – 3,3,2,2,1,1,1,1

WOD
Three sets for max reps of:
60 seconds of Ground to Overhead
(Use 70-75% of your heaviest clean from part A.)
Rest 3 minutes
Use the majority of your rest period to cheer on your training partners. Stagger yOUR work and rest periods so that you have partners pushing you, and so that you can support them too.

Friday

Strength
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2020
(Get as horizontal as possible)
Rest 90 seconds

WOD
Seven rounds for time of:
7 Pull-Ups (chest-to-bar for advanced athletes)
14 Goblet Squats (24/16 kg)

Saturday

WOD
Five rounds for time of:
25 Kettlebell Swings (24/16 kg)
7 Push Presses (60/40kg)
400 Meter Run
level 2 – (45/30kg)
Level 1 – (35/20kg)

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