Workouts for the week….

 In WOD

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Monday

Strength

Five sets of:
Bench Press x 4-6 reps
Rest 30 seconds
60 seconds of Double-Unders
(use this as skill practice if you are not proficient with double-unders)
Rest three minutesWOD

Complete as many rounds and reps as possible in 10 minutes of:

WOD

50/30kg Bentover bar bell row x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
100 Meter Run

Level 1 – 40/20kg

Tuesday

Strength
Five sets of:
Back Squat x 4-5 reps @ 30X1
(as heavy as possible)
Rest 20 seconds
Strict Handstand Push-Ups x 10-15 reps or
Wall Climbs x 4-6 reps
Rest 3 Minutes

WOD
For time:
Row 2000 Meters

Wednesday

Strength
Four sets of:
Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps @ 3010
Rest 90 seconds

WOD
Three rounds for time of:
15 Burpees
30 Kettlebell Swings (24/16 kg)
Thursday
Strength
Part – A

Take 10-12 minutes to work up to a heavy-ish Clean & Jerk

Part – B.

Two sets for max reps of:

60 seconds of 75/50kg Squat Clean & Jerk
Rest 60 secondsScale – to 75% of todays Clean and Jerk

WOD
Three rounds for time of:

50 Sit-Ups
400 Meter Run

Friday

Strength
In five or six attempts, build to a 3-RM Thruster

WOD
Complete as many rounds and reps as possible in five minutes of:
60/40kg. Thrusters x 5 reps
Pull-Ups x 10 reps

Then rest exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
10/6kg. Wall Ball x 10 reps

Level 2 – 45/30kg

Level 1 – 35/25kg

Saturday

WOD

Teams of two must complete the following as quickly as possible:
1200 Meter Run (four laps around the block)
50 Power Cleans (60/40kg)
100 Pull-Ups
200 Anchored Sit-Ups (your partner will anchor your feet)
1200 Meter Run

The above tasks are totals for the team of two. Partition reps as you see
fit, but only one partner can be working at any given time.

Level 1 – 45/30kg

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