Workouts for the Week…….

 In WOD
New boys on the block. Protect your corners ......

New boys on the block. Protect your corners ……

Monday

Strength
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps –(no HSPU !DB press 8-10 reps)
Rest 2 minutes

WOD
Six sets for max reps of:
20 seconds of Kettlebell Swings (24/16)
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Level 1 – (16/12kg)

Tuesday

Strength
Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – raise hands with barbell on a rack)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
DB/KB Walking Lunges x 20 steps
Rest 60 seconds

WOD
For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

Wednesday

Strength
In eight sets or less, build to today’s 1-RM Snatch

WOD
Four sets for times of:
60/40 kg Thruster x 5 reps
32/24 kg Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Rest 90 seconds

Level 2 – (45/30,24/16)
Level 1 – (35/20,16/12)

Thursday

Strength
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 40X0
Rest 90 seconds

WOD
“Just Nine Minutes”
Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest
(Prescribed loads are 45kg. for men and 30kg for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.)

Friday

WOD
Five sets of:
Row 500 Meters
Rest 20 seconds
Toes to Bar x 10reps
Rest 20 seconds
Side Plank Left x 60 seconds
Side Plank Right x 60 seconds

Saturday

Skill
Take 10-12 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…

WOD
Seven rounds for time of:
7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have  completed seven rounds.)

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