Workouts for the Week……….

 In WOD
Early AM sets.....

Early AM sets…..

Monday

Strength
Five sets of:
Squat Clean & Thruster + 2 Thrusters
Rest 10-15 seconds
Strict Chest-to-Bar Pull-Ups x 6 reps
Rest 2mins
(Build up to the heaviest clean + thrusters possible over the course of the five sets – e.g., 60,65,70,75,80kg)

WOD
For time:
Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps
Kettlebell Swings x 30 reps
Box Jumps x 30 reps

RX – 24/16kg
Level 1- 16/12kg

Tuesday

Strength
Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

WOD
Seven rounds for time of:
45/30kg Overhead Squat x 7 reps
Burpees x 7 reps

Level 1 – 30/20kg

Wednesday

Strength
Take 15 minutes to build to a heavy Power Clean

WOD
In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

Thursday

Strength
Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Handstand Push-Ups x 12-15 reps
or
Wall Climbs x 4-5 reps
or
Handstand Hold x 30-60 seconds
Rest 3 minutes

WOD
Two sets of:
Against a three minute running clock, complete:
400 Meter Run and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (50/35kg)
Rest three minutes between sets.

Level 2 – 40/25
Level 1 – 30/20

Friday

Strength/Skill/WOD
Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps unbroken)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supinated Ring Rows x 8-10 reps @ 2111
(get as horizontal as posible – keep torso rigid and glutes engaged)
Rest 45 seconds
Double-Unders x max reps in 35 secs
Rest 45 seconds

Saturday

WOD
In teams of two, with only one partner working at a time, complete five rounds for time of:
50 Kettlebell Swings (24/16 kg)
40 Burpees
30 Box Jumps (24″/18″)
20 pull ups

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