Workouts for the week

 In WOD

Monday

Strength

Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jumps x 5 reps @ 13X1

Rest 3 minutes

WOD

Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters

Tuesday

Strength
Take 12-15 minutes to work on technique and build to a heavy, but not necessarily 1-RM,
Split Jerk

WOD
Three rounds for time of:
60/40kg Thrusters x 10 reps
32/24kg Kettlebell Swings x 15 reps
Pull-Ups x 20 reps
Leve1 2 – 45/30 , 24/16kg

Level 1 – 35/20 , 16/12kg

Wednesday

Strength
Take approximately 10-12 minutes to work up to approximately 85% of your 1-RM deadlift

WOD

Every four minutes, for a total of six sets, complete the following as quickly as possible:
Deadlift x 3 reps (use approximately 85% of your 1-RM)
Box Jumps x 12 reps
Sprint 200 Meters
(Rest the remainder of the 4 minute cycle. Record the time to completion in each of the 6 sets.)

Thursday

Strength

Five or Six sets of:
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
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Friday

Strength
Three sets of:
Single leg Split Squat x 8-12 reps
Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes

WOD
“Squatting Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Air Squat

Saturday

WOD
In teams of three, complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Push-Ups x 10 reps

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

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