Workouts for the Week

 In WOD

Monday

Strength
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(try to establish good rhythm)
Rest 90 seconds

 

WOD
“Fran”
Rounds of 21, 15, and 9 reps of:
Thrusters 42.5/30
Pull-Ups

 

Tuesday

Strength
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

WOD
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

 

Weds

Custom goals – 25mins
+

WOD

“Unknown”

 

Thursday

Strength/skill
In 15 minutes, build to today’s 1-RM Clean and Jerk
WOD
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
Power Cleans x 3 reps @ 60/40kg
Push-Ups x 6 reps
Air Squats x 9 reps

Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

Level 2 – 50/30
Level 1 – 40/25

 

Friday

Strength
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Handstand Push-Ups x Max Reps
Rest 2 minutes

 

WOD
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (50/35)
15 Kettlebell Swings (24/16 kg)
Level 2 40/25 , 16/12
Level 1 30/15 , 12/8

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″) – stepdown

 

Saturday

customs goals – 15 mins
+

In teams of two, with only one partner working at any time, complete:
200 Walking overhead Lunge Steps
1200 Meter Relay Run with Med Ball
100 Burpees

Use a snatch grip on 20/15 kg bar in the over position

 

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