Workouts For The Week

 In Blog, WOD

SONY DSC

 

Remember to listen to the coach this week as we want everyone to get the most out of each day.

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;

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

 

Recent Posts

Leave a Comment