Workouts for the week

 In WOD

Monday

Strength
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

Coachs notes – beginners do hpc cluster 3.3.3 x 5 not 1rm

WOD
Five rounds for time of:
60/40kg Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Level 2- 45/30

Level 1 – 35/25

Tuesday

Strength
On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)

(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)

Rest exactly 5 minutes, and then . . .

On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups

(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)

(Please post two scores – one for thrusters, and one for push-ups – e.g., Thrusters = 1750kg., Push-Ups = 206 reps)

Wednesday

Strength
Pull-Up Clinic
Take 15 minutes to practice good, efficient pull-up mechanics, or learn progressions to attaining your first pull-up.

WOD
Seven rounds for time of:
7 Handstand Push-Ups
7 Burpees
7 Ring Dips
7 Pull-Ups

Thursday

WOD 1
In 4 minutes complete
Max Effort 500m row
then
Max effort Double Unders
Score=row time and # of dubs

Rest 10 minutes

WOD 2
5 Rounds
In 2 minutes Complete
200m run
Then Max Effort
Power Snatches (35/25)
Rest 1 minute

Level 2- (30,20)
Level 1- 3 Rounds (25,15)

Friday

Strength
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts;

WOD
“Jackie”

For time:
1000 Meter Row
50 Thrusters (20,15kg.)
30 Pull-Ups

Saturday

In teams of two, with only one partner working at any time, complete:
300 Walking Lunge Steps
200 KB swings 24/16
100 Burpees

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