Workouts for the week…….

 In WOD

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Monday

Strength
Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)
Rest 30 seconds
Russian Kettlebell Swings x 25 reps
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
20 Box Jumps (24″/18″)
10 Push Press (45/30kg)

Level 2 – (35/20kg)
Level 1 – (30/15kg,20”16”,60 singles or 15 DU atempts)

Tuesday

Strength
Five or Six sets of:
Bench Press
Rest 3 minutes between sets
(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
Five sets for max reps (of Ring Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of TTB
Rest 60 seconds between sets

Wednesday

Strength
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-3 reps @ 2110
Rest 10 seconds
Unweighted Supinated-Grip Pull-Ups x Max reps @ 2110 (no kipping!)
Rest 3 minutes

WOD
Three rounds for time of:
Dumbbell Snatch x 10 reps
300 Meter Run

Thursday

Strength
Four sets of:
Deadlift x 3 reps @ 20X1
Rest 90 seconds
Ring Dips x 8-10 reps @ 20X2
Rest 90 seconds

WOD
Against a 3-minute running clock, complete as many rounds and reps as possible of:
Kettlebell Swings x 10 reps (32/24 kg)
Push-Ups x 10 reps
Rest 60 seconds between sets, and complete a total of three sets.

Level 2 – (24/16kg)
Level 1 – (16/12kg)

Friday

Strength
Take 12-15 minutes to practice your Clean and Jerk technique – (Light load , aim for perfect tech)

WOD
Two sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
Rest 6 mins between sets

Your coach’s will help you scale this if suggested is not achievable right now.

Saturday

WOD
In teams of two, complete:
100 Power Cleans (60/40kg)
1600 Meter Relay with a (10/6kg) Ball or Dumbbell
100 Burpees
Only one partner works at a time. Partition reps however you like.

Level 2 –(50/30kg)
Level 1 –(40/25kg)

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