Workouts for the Week…….

 In WOD
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Team workouts require strategy ……

 

Monday

Strength
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Seated Dumbbell Press x 8-10 reps each @ 2111
Rest 90 seconds

WOD
In teams of two, complete as many rounds and reps as possible in 15 minutes of:
10/6kg Wall Ball Shots x 20
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)

Tuesday

Strength
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 10 reps @ 1010
Rest 90 seconds

WOD
For time:
10 Push Up
1 Pull-Up
9 Push Up
2 Pull-Ups
. . . and so on, down to,
1 Push Up
10 Pull-Ups

Wednesday

Strength
Take 12-15 minutes and build to a heavy Power Clean

WOD
Five sets for times of:
70/45kg Power Clean x 5 reps
24″/20″ Box Jumps x 15 reps
Rest 2 minutes

Thursday

WOD
Five rounds for time of:
100/70kg Deadlift x 10 reps
Pull Ups x 15 reps
Run 400 Meters

Level 1 – 80/50
Level 2 – 55/35

Friday

Strength
Shoulder Press @ 20X1 tempo
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)
For the shoulder press, 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
Two rounds for time of:
500 Meter Row
Barbell Thrusters x 25 reps
Ring/Bar dips x 15 reps

Saturday

Unknown team WOD

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